Let's get straight to it. You’re going to be working in an AMRAP format (as many rounds as possible), attempting to rack up maximum rounds of this soul-sucking circuit in 20 minutes, resting only as necessary to keep your form tight, and no more.
“20 minutes is a long time, you’re going to really be under the cosh on this one, so pace yourself from the go,” says Men’s Health fitness editor Andrew Tracey. “There’s no point hammering out 5 rounds completely unbroken and then losing the ability to pick up your water bottle for the next hour. Pace yourself. Then pace it a bit more.”
Batting back-and-forth between upper-body and lower-body movements may give your body a chance to deal with the localised fatigue, but it will push your body as a unit harder then ever.
“Pick a weight you can comfortably push press overhead for 5 reps,” says Tracey. "That should keep it heavy enough for the higher reps of the rest of the movements to push your muscles and metabolism as hard as possible."
1) Hang clean x 5
Hold a barbell with an overhand grip, hands just past shoulder width, and hinge at the hips to lower it to knee height (A). Extend your knees, then your hips and pull the bar up. Rotate your wrists to land it on your shoulders (B) . Lower under control and repeat.
2) Front Squat x 5
From the finishing position of your last press, lift your elbows high to secure the bar across your shoulders (A). Then push your hips back and down, bending your knees to lower your body until your thighs pass parallel to the floor (B). Stand back explosively to the start position and repeat.
3) Push Press x 5
After your last squat, keep the bar on your shoulders and stand tall. Take a breath and brace your core (A). Dip at the knees and use your legs to help press the bar overhead to lockout (B). Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard.
4) Romanian Deadlift x 5
No dropping the bar yet. lower the barbell to hip height (A), feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a neutral spine. When you feel a stretch in your hamstrings, pause and lift to the starting position.
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