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