MetCon for 4.4

First Monday in April? Summer's just around the corner, so get to work with this barbell complex!

Use the same weight for all exercises:

Five rounds, using a descending ladder of 10-8-6-4-2 reps:

  • Barbell Squat
  • Behind-the-Neck Press
  • Push-Press
  • Front Squat
  • Romanian Deadlift

The rep scheme here means 10 reps of each exercise the first round; every round, you drop two reps. The squats should be to full depth (below parallel); the push-press needs only about a 1/4 squat — just enough to give the bar a little upward momentum. Importantly, the complex should start from the floor with a clean & press to set the bar into position. Do not start with the bar set on a squat rack.

Scaling options:

This is a relatively advanced metcon that requires well-developed shoulder and hip mobility. Reducing weight, even using a bare bar, is the best way to scale the workout without compromising its intent. 

This workout can, however, be completed using dumbbells as follows:

  • Dumbbells set on shoulders for squats
  • Strict overhead press with elbows out to the sides (palms face forward)
  • Push-press with elbows in (palms face each other)
  • Dumbbells held on upper chest (the resting positing for the push press) for front squats
  • Standard dumbbell RDL
Mike Doolittle