Practice carrying sand bags, then work up to a “heavy, bike to cage, sand bag carry”.
Test 1 rep max, sand bag clean (over the shoulder)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Scaling
This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
Men: 40-lb. dumbbells
Women: 30-lb. dumbbells
Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders
Men: 25-lb. dumbbells
Women: 15-lb. dumbbells
