Training » Metcon training

TRY THIS METCON!

Barbell Complex: A complex is two or more exercises using the same implement (barbell, dumbbell, kettlebell etc.) and load (weight), performed back to back, without resting between exercises.

The bar complex workout:

1.) Squats
2.) Battling ropes
3.) Deadlifts
4.) Battling ropes
5.) Barbell thrusters
6.) Battling ropes
7.) Barbell rows
8.) Spider planks

The moves:

Squats: Drive up through your heels as you extend your knees and hips from the deep squat position.

Battling ropes: For an additional option perform double arm rope slams instead of alternating waves.

Deadlifts: Throughout the lift, keep your hips low, shoulders high, and your arms and back straight. Your knees should point in the same direction as your feet throughout the movement.

Barbell thrusters: Push your hips back and lower your body down, while pushing your knees outwards. As you extend your hips and knees press the barbell overhead. Finish in a standing overhead press position.

Barbell rows: Flex your hips to tilt your torso forward at a 45-60 degree angle. Pull the bar from the fully extended hanging position to your upper waist/lower chest.

Spider planks: In the plank position raise one knee out towards your elbow. Alternate legs with each rep.