Category Archives: W-G

Weightlifting and Gymnastic Movements

Pullups, Man Makers and Wallwalks

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EMOM fro 10 minutes

  • Even Rounds – 3 x L-Sit Pullups
  • Odd Rounds – 5 x Barbell Reverse Rows

Then AMRAP in 10 minutes (Street Parking HEL Vault WOD)

  • 3 x Barbell Man Makers @ 80lbs
  • 1 x Wall Walk

*** Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster ***

Results: Metcon 10 rounds plus 2 reps, light weight makes it harder than it looks.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

Bench Press and Pullups then Pullups, Pushups and Row

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Every 30 seconds for 10 minutes

  • 1 x Strict Chest to Bar Pullup (as high as possible)

Then 5 rounds

  • 6 x Bench Press
  • Rest 30 seconds
  • 4 x Weighted Pullups @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 10 x Bench Press @ 80-85% of above weight
  • 15 x Barbell Reverse Rows

Then accumulate

  • 50 x Pushups

Results: This time touched chest on all 20 reps. Bench Press 165lbs. Used 135lbs for the second set of Bench Press.

C2B Pullup

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Gymnastics Work then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Supinated Grip Pullups (Chin Ups)

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Toes to Bar

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Russian Pushups
  • Odd – 8-10 x Barbell Reverse Rows

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Tricep Extension
  • Odd – 8-10 x Dumbbell Bent Row @ 14kg per Hand

Finisher Bike HIIT.

Results: Pullups 12 and 8. T2B 10 and 12.