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
- 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.
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