METCON ELEVEN

500m run

40 dumbbell snatches

30 calories

20 burpee box jumps

10 devil press

x 3

Kit needed:

Skill mill / Treadmill / Track

Dumbbells

Assault bike/rower/ski erg

Box

Standards:

Dumbbells should be about 6 - 10kg

Calories can be performed on any piece of CV kit

Tips:

This is a big one! Use the run and the calories as your recovery - a steady pace that you can catch your breath at - then blast the dumbbell work as quick as you can!

Scales:

If you can’t run you can do a 500m row or ski instead, and then do your calories on a different piece of kit

Snatches can be substituted for push presses

Burpee box jumps can be substituted for burpee step ups

Reps can be reduced to:

400m-30-20-10-5