MetCon for 4.1

After a couple of days this week of core work and conditioning, today is a strength-oriented MetCon. 

5 Sets of 5 reps:

  • Bent-over Barbell Row
  • Dips 
  • 1-Leg Dumbbell Step-Up
    • Hold the dumbbells at your sides; complete all five reps on one side, then all five on the other. Make sure you achieve full knee and hip extension on your working leg before touching your other foot to the step for balance.

For this workout, the working weights should take you just shy of failure on the first set or two. If you need added resistance for the dips, drape a set of chains over your shoulders. If you need a little help, you can strap a resistance band to the bars and set your knees in it. For the step-up, the step should be at a height just below your knees. 

Scaling options:

If you lack the mobility to achieve proper position for the barbell row, you can substitute a seated cable row instead; if you cannot do the dips, try substituting a dumbbell press with a neutral grip. The step-up can be scaled simply by lower the weight and/or the height of the step.


Mike Doolittle