A 6-Round Single Dumbbell 'World Ender' By Scott Britton

·3-min read

All of your MH Elite coaches know how to push their bodies to the absolute limit. Decades of combined experience at the highest echelons of training and competition has paid dividends. But regularly taking yourself to the mental brink and jumping off is another matter.

Scott Britton is your man for the strengthening of the mind. As the founder of Battle Cancer, his years of motivating others to train and compete for something bigger; a cause truly worth sweating for, has bred in him the belief that when a workout gets really rough, when your muscles and lungs are screaming at you to stop, that is when the real work begins.

Increasing your mental endurance is no different a matter than increasing your muscular size - you need to go to near failure. This dumbbell session from Scott features only two exercises. But the movement pattern of the first and the rep range of the second are designed to tax your head while your body is grafting away.

Use Scott's key advice to get the right stimulus from the session, then watch him run though the moves before finding the full workout description below.


NEW MOVES

This is a new movement that you probably haven't seen before so you will have to take these slowly. Keep things as smooth as possible, so when you get up from the bottom of the press, go straight into dropping underneath before thrustering up. Otherwise you're going to stand up, the squat down and then thruster - so save yourself from doing two reps for every one by taking your time. Fire that elbow through quickly!

HEAVY GOING

Using a weighted element for the sit-up means you've really got to use your core for these. 30 is a lot, so think about how you're going to break these up. Ideally, you want to use the same weight as the first movement. Sets of six is a good strategy but whatever your choose, it's going to burn. Put the dumbbell down for a moment and take a few breaths to give your abs a break from the tension.

END GAME

It's called a 'world ender' for a reason, so you want to make sure you finish strong. You can incrementally split up the first five sets. But set six should be unbroken, so hold on. Take quick breaks on the sit-ups but cut your rest to melt yourself in that last round. Scale as you need to but you should be feeling the anxiety of having to hit the last set unbroken!


6 rounds for time of:


1) Devil Press into Thruster
x 6

Drop down into that floor position, hit the press up and then stand and swing the DB upward as normal. But for this, drop under into a squat then explode up and thruster it out.

2) Dumbbell Sit-Ups x 30

If you're feeling solid, hold the weight overhead for these. Scale by holding the DB on your chest or even just regular sit-ups, if the loading makes them too hard. You need to be hitting 30 reps, so pick a version that works for you.

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