METCON FIFTEEN

200m run

10 dumbbell ground to overhead

200m run

10 dumbbell push press

200m run

10 dumbbell devil press

200m run

10 dumbbell push press

200m run

10 dumbbell ground to overhead

Kit needed:

Skill mill / Treadmill / Track

Dumbbells

Standards:

This is speedy so go with a manageable dumbbell weight, about 5 - 10kg

Just work through the list, top to bottom, as quickly as you can!

As the name suggest, ground to overhead simply means getting the dumbbells from the floor to over your head by whatever method you see fit (clean and press or snatch probably encouraged!)

GO AS FAST AS POSSIBLE THIS IS A SPRINT!

Tips:

There is no strategy here - its super short and super fast. Just keep on going as quick as you can and know the end isn’t far away!

Scales:

If you can’t run, do 250m row/ski sprints instead