Public Whiteboard

Components

Metcon

Clean Pull + Clean

Deadlift

Settings

Workout

Kevin McCallister

Warm-up

2:00 Ski

2 Sets:
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups

Metcon

Metcon (Time)

Complete 5 Rounds For Time:
8 Single Arm Hang Dumbbell Clean and Jerks (50/35)
10 AbMat or GHD Sit Ups
12 Alt. Dumbbell Step-Ups (50/35) (24"/20")

Rx+:
Complete 5 Rounds for Time:
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step-Ups (50/35) (24"/20")

TARGET SCORE
Target Time: 11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS:
The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.

How it should Feel: Hang onto the dumbbell, it should feel like a lung burner!

WORKOUT STRATEGY & FLOW
Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!

GHD/AbMat sit ups: aim to keep these 1-2 sets each round. Fire the quads to help sit up each rep.

Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!

Weightlifting

Clean Pull + Clean (2x1, 3x1)

Deadlift (3 x 6)