Category Archives: W-G

Weightlifting and Gymnastic Movements

Deadlifts then Lunges, Pullups and OH Press

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3 rounds of

  • 6 x Deadlift @ 120kg/265lbs

Then EMOM for 12 minutes (3 rounds of each)

  • First Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Second Minute – 8 x RFE Split Squats Left Leg @ 16kg per hand
  • Third Minute – 8 x Strict Pullups
  • Fourth Minute – 8 x Strict Dumbbell Overhead Press @ 16kg per hand

Results: Done as shown.

DLs and Pike Lifts then DLs, Bent Rows and K2B

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Every 2 minutes for 12 minutes

  • 3 x Deadlift @ 120kg/265lbs
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

  • 16 x RDL plus Bent Rows @ 95lbs/43kg
  • 8 x Knees to Elbow
  • 8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

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: Front Squats 43-50-52kg. 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.