Category Archives: W-G

Weightlifting and Gymnastic Movements

Back Squats and Pullups then Bike

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5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Pullups and Pistols then Cleans, Front Squats, Presses and Pullups

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3 rounds

  • Max Reps Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Pistol Squats per Leg
  • Rest 2 minutes

5 rounds for time with a 1:1 work to rest ratio between rounds

  • 2 x Power Clean @ 135lbs/61kg
  • 5 x Front Squat
  • 2 x Push Press
  • 10 x Pullups
  • Rest 1:1

Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

Power Cleans and Front Squats then Deadlifts and Burpees

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5 rounds increasing weight per round

  • 1.1.1 x Power Cleans (pause and reset between reps)
  • 6 x Front Squat with same weight after each set of Power Cleans

Then 2 rounds of

  • 20 x Alternating Goblet Reverse Lunge @24kg (total, 10 per leg)

Then for time 21-15-9 (half the Donnie Hero WOD)

  • Deadlifts @ same as final PC weight above (Rx is 100kg)
  • Burpees

Results: 95-125-135-145-155lbs/70kg. Metcon 6:57.

KB Press and Wimdmills then MUs, Deadlifts and T2B

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5 rounds

  • 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
  • 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

  • 8 x Seated Ring Muscle Ups
  • 16 x Deadlifts @ 220lbs/100kg
  • 32 x Toes to Bar
  • 16 x Deadlifts
  • 8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.