Category Archives: W-G

Weightlifting and Gymnastic Movements

Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

By | | , , ,
Comments Off on Bench Press and Pullups, then RFE Split Squats, V-Ups and Ring Rows

4 rounds of

  • 6 x Bench Press @ Max weight from last time
  • Rest 30 seconds
  • 2-3 x Weighted Pullups @ 20kg
  • Rest 2 minutes

Then 3 rounds

  • 10 x Hip to Bar Rows

Then AMRAP in 12 minutes

  • 6 x Ring Rows
  • 6 x Rear Foot Elevated Goblet Squats @ 24kg per Leg
  • 12 x V-Ups

Results: Used 155lbs for the Bench Press. Metcon 6 rounds plus 6 reps.

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

By | | , , , ,
Comments Off on Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.

Pullups, Man Makers and Wallwalks

By | | , , , ,
2 Comments

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

By | | , , , ,
Comments Off on T2B and Front Squats then Pullups and Goblet Squats

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

By | | ,
Comments Off on Bench Press and Pullups then Pullups, Pushups and Row

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