Category Archives: W-G

Weightlifting and Gymnastic Movements

Bench Press and Rows then Ring Pushups, V-Ups and Cleans

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Rest 30 seconds
  • 6 x Dumbbell Bent Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 8 x Ring Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16k per hand
  • 12 x V-Ups

Results: Bench Press 12-12-9 reps unbroken (much better than last time). Metcon 8 rounds plus 5 reps.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.

Strict Press then Burpee Pullups and Squat Cleans

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Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • 6-8 x Bench Supported Dumbbell/Kettlebell Bent Rows per Arm @ 24kg

Then Street Parking WOD from 7 Feb.

6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans @ 95lbs

Rest 3 minutes, then 6 rounds of

  • 4 x Burpee Pullups
  • 6 x Hang Squat Cleans

Results: Used 105lbs for the Presses. Metcon 20:47 (8:10 and 9:37 each round). Broke Cleans into 4+2 to save my grip. Great workout.