This week’s home version of a classic CrossFit workout is a slight adaptation of ‘Nick’ – named for U.S. Army Spc. Nicholas P. Steinbacher, who died, aged 22, on 10th December 2006, when insurgents attacked his Humvee with an IED in Iraq.
The full workout, as prescribed, is 12 rounds of dumbbell hang squat cleans and handstand push-ups on the dumbbells. As can be expected of all hero workouts, it is hard. But we've adapted it to make it a bit more digestible.
We’re keeping the hang squat cleans, which will introduce a new movement to most people. But you’ll be relieved to know that we will be swapping out the handstand push-ups for normal push-ups performed on the dumbbells.
“The dumbbell hang squat clean sound complicated. It’s hard to say, even,” says Scott Britton, co-founder of the functional fitness charity movement Battle Cancer and our resident CrossFit boffin. “But in reality, it’s just bringing the dumbbells to your shoulders and then squatting. Think of them that way and it’s a lot easier to get to grips with.
Complete 12 rounds of the following for time:
Dumbbell Hang Squat Cleans x 10
Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A). Now pull the weights up as your being to drop into a squat, using the momentum to catch the dumbbells on to your shoulders (B). Stand up straight, then lower the dumbbelss under control to your sides and repeat.
Push-Ups On The Dumbbells x 6
Assume a strong plank with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively.
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