Category Archives: W-G

Weightlifting and Gymnastic Movements

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Used 55kg for the Front Squats. The Bulgarian Box Jumps worked out well with a little practice.

Bench Press then Dips, Curls, Tricep Press and Handstand Hold

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A “Suns Out Guns Out” kind of workout.

3 rounds of

  • 10 x Bench Press @ 80% of 10RM from last time
  • 10 x Ring Reverse Rows

Then 2 rounds of

  • 12 x Dips
  • 12 x Dumbbell Hammer Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Then immediately into 2 rounds of

  • 12 x TRX Tricep Press
  • 12 x Dumbbell Curls @ 10kg
  • 30 Second Handstand Hold
  • Rest 1 minute

Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

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3 rounds of

  • 10 x Bench Press (increase weight per round)
  • Rest 20 seconds
  • 10 x Kickstand Deadlift per Side @ 32kg
  • Rest 2 mintues

Then EMOM for 10 minutes

  • 1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
  • Rest 2 minutes
  • 30 x Weighted Situps @ 10kg plate
  • Rest 2 minutes
  • 30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
  • Rest 2 minutes
  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
  • Ret 2 minutes
  • 50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

The Chief Benchmark WOD

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AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last set ended.

  • 3 x Power Cleans @ 125lbs/55kg
  • 6 x Pushups
  • 9 x Air Squats

Results: Did this WOD back in 2017 and completed 18 rounds. This time 18 rounds plus 16 reps. Not bad beating my 51 year old self!