When the weather is this glorious, there is not time to waste. So let’s get going. First, mark out an 80m distance, placing your dumbbells at one end and positioning both you and your training partner at the other.
You’re going to both begin in the ‘forward leaning rest’ (FLR) position — the top portion of a press-up. If you’re the first player up, sprint to the dumbbells, complete one round of our dumbbell circuit and then sprinting back. Your partner remains in the stress position for as long as this takes. They then jump up, sprint and complete the dumbbell complex and sprint back. Keep switching roles each round, ‘resting’ in the FLR whenever you’re not working.
Complete 10 rounds of the circuit each, to notch 300 reps, one mile of fat burning sprints and some seriously shoulder and core crunching time-under-tension.
“Although your rest isn’t really rest, still try to use this as an opportunity to slow down your heart rate and prepare for the next round, says Men’s Health Fitness Editor Andrew Tracey. “Learning to recover in these stress positions will yield some seriously impressive adaptations to future challenges.”
1. Push press x 5
Clean a pair of dumbbells onto your shoulders, palms facing inward (A). Dip at the knees and use your legs to help press both dumbbells overhead (B). After your last rep, drop your dumbbells to your sides and go straight into your cleans.
2. Dumbbell cleans x 10
Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control and repeat.
3. Dumbbell front rack squat x 15
Stand tall, clean the dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively.
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