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