Crush This 3-Move, 30-Minute Home Workout With Zack George, Britain's Best CrossFit Athlete

Edward Cooper
·6-min read

From Men's Health

If you've ever wanted to try your hand at a CrossFit workout in the (dis)comfort of your own home, now is your chance. During the third weekend of Men's Health WEEKENDERS — our virtual festival of health, workouts and wellness throughout January — Britain's best CrossFit athlete Zack George teamed up with John Chapman and Leon Bustin, AKA the hugely popular The Lean Machines, to take Men's Health readers through a devilishly effective and time-efficient workout that, like the majority of CrossFit WODs, is ideal if you're short on space and time.

As always, you can take on the trio's workout in two ways — dumbbell-only or bodyweight. In the video, above, Zack takes you through the bodyweight session, while The Lean Machines tackle the sessions with dumbbells. Pick your poison, because you'll be working through a 15-minute AMRAP (as many rounds/reps as possible), across three different moves. Here's your game plan:

AMRAP 15 Minutes

Set a descending timer for 15 minutes and grind through as many rounds as you can muster of the three moves below. "The main thing I want to get across is that we've got lots of snatches, if you're using a dumbbell, and there are lots of knee movements. So we want to warm-up our hips, our ankles and our knees for the squats," says Chapman. "We're going to keep it super simple."

After the warm-up, Zack, Leon and John will walk you through the details of the workout, but we've added our coaching cues below. "50 reps is a long time, make sure you've got your pacing down for this workout," advises George. Let's get after it.

With Dumbbells

10 Hand Release Press-Ups

  1. Set up with your weight supported on your toes and hands beneath your shoulders, body straight.

  2. Take care to keep your core locked so a straight line forms between your head, glutes and heels.

  3. Lower your body until your chest meets the floor. Remove your hands for one to seconds.

  4. Explosively drive up by fully extending your arms.

MH says: Struggling to hit 10 press-ups? Don't decrease the reps. Drop to your knees instead.

20 Alternating Dumbbell Snatches

  1. Begin with one dumbbell on the ground between your legs. Squat down and grab the weight.

  2. Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout.

  3. Squat down and return the weight to the start position.

30 Bodyweight Squats

  1. Stand with your feet shoulder width apart.

  2. Start the movement by bending your knees and sitting back with your hips.

  3. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.

Bodyweight

10 Hand Release Press-Ups

  1. Set up with your weight supported on your toes and hands beneath your shoulders, body straight.

  2. Take care to keep your core locked so a straight line forms between your head, glutes and heels.

  3. Lower your body until your chest meets. Remove your hands for one to seconds

  4. Explosively drive up by fully extending your arms.

MH says: Keeping your elbows tucked in hits your triceps more. Flaring them out switches the strain to your chest.

20 Plank Shoulder Taps

  1. Start in a plank position with your legs hip-width apart and body forming one straight line for the floor through the crown of your head.

  2. Now, with control, while keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite arm and pause for one second before returning to start.

  3. Repeat on the other side. That's one rep

Form tip: Be mindful to keep your shoulder blades rolled down your back and not creeping up toward your ears. This will keep the work in your core. To help your hips stay level, imagine you're balancing a glass of water on your lower back and you don't want to spill it. (via)

30 Bodyweight Squats

  1. Stand with your feet shoulder-width apart.

  2. Start the movement by bending your knees and sitting back with your hips.

  3. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.

About Men's Health Weekenders

Men's Health Weekenders is a month-long festival of fitness, with a healthy dose of food for thought thrown in for good measure. We are assembling the best trainers and athletes in the game, as well as inspirational figures from the worlds of sport, psychology and nutrition, to help our audience kick-start the new year positively and hit the ground running.

Click on the events HERE, or below, to see details of what is happening each day and register for session reminders plus a FREE copy of our Men's Health Weekenders e-zine.

Friday, January 29, 2021

Men's Health Weekenders Shopping Weekend

Join Men's Health Weekenders from midday on Friday 29 January to midnight Sunday 31 January for a full weekend of shopping with exclusive discounts at our virtual Men’s Health marketplace filled with some our favourite health and wellness brands.

Saturday, January 30, 2021

10:00 AM - 10:30 AM

Saturday Morning Burn, with the MH Squad

Gus Vaz Tostes, the head coach of WIT Training, leads you through a heart-pumping dumbbell workout with a six-pack finisher that will hit your core from every angle, with Faisal Abdalla and Scott Britton keeping you moving.

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2:00 PM - 2:30 PM

Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp

Get to grips with odd-object training by taking on this AMRAP from AT and Tom, which tasks you to perform "as many rounds of possible" armed with a sandbag, heavy backpack or anything you fancy picking up…

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7:00 PM - 7:15 PM

Saturday Night Dopamine Feasts, with Tom Kerridge: Gammon Steak with Dill Pickle Dressing

We’ve got gammon steaks and fried duck eggs on the menu for our final cook-along with the UK’s favourite Michelin-starred chef – a classic feel-good combo that’s starch-light and happy-heavy.

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