Bell House Fitness – Home Gym

03.01.23 (Time)

EQUIPMENT

4 rounds for time:

400-m run

20 DB hang power cleans

100-m DB front rack carry

– Use two DBs for all movements.

SCORE:TOTAL TIME

BODYWEIGHT

4 rounds for time:

400-m run

20 burpees

100-m front rack weighted carry

SCORE:TOTAL TIME

WORKOUT NOTES

11:00-16:00.

Light DB loading (25/35 lb).

Reduce the DB load as needed to complete the power cleans in 2 sets and the carries unbroken. Reduce the distance of the run to 300-m to finish in 2:30 or less.

WARM-UP

2 sets:

5 inchworms

10 alternating back-step lunges

5 single-leg toe touches/leg

10 up-downs + jump

2 sets:

5 DB deadlifts

5 DB power cleans

50-m DB front rack carry

200-m run

– Rest as needed between sets.

ACCESSORY

Post-workout:

For reps:

1:00 Double-unders

– Rest :30

:45 Double-unders

– Rest :20

:30 Double-unders

– Rest :10

:15 Double-unders

STRETCHING

Accumulate:

1:00 lacrosse ball roll/foot