Workout
For time
400m run
40 Double unders
40 Power clean (115/75)
400m run
40 Double unders
30 Push press (115/75)
400m run
40 Double unders
20 Front squat (115/75)
400m run
40 Double unders
10 Clusters (115/75)
**Okay.. here’s the workout – the long, sexy metcon – you’ve all been waiting for to start the year. First we had to tease you with some deadlifts and skill work. This chipper includes two metabolic (cardio) movements and four different weight lifting movements. We’ve seen them all before, but the cluster might need a little refresher for some. Notice that the run distance and number of double unders stays the same each round, but the number of reps for the barbell movement that changes each round, also decreases each round. The weight on the bar stays the same for all four movements, as well, so scale that based on the lift you struggle with the most.
This isn’t a sprint, so plan to keep on moving each round, and minimize the number of breaks you take on each lift. This is another test of grip strength, but your mental strength, too.