MetCon for 3.31

What better way to close out March than burpee deadlifts?

3 rounds, every minute on the minute (EMOTM):

  • 10 burpee deadlifts (dumbbells)
  • 20 box jumps
  • 30 medicine ball squat-tosses
  • 40 kettlebell swings
  • 50 jumping jacks

"EMOTM" means you start a timer and have one minute to complete each exercise. If you get all the repetitions done, you have the remainder of that minute to rest before starting the next exercise at the start of the next minute. If you fail to complete all the repetitions for one exercise before the full minute has expired, you must move to the next exercise regardless. 

Scaling options:

Burpees are hard. Deadlifts are hard. Burpee deadlifts are really hard. If your deadlift technique is lagging, try just doing the burpees; you can also just do the deadlifts if you lack proper mobility to complete the burpees. Bodyweight squats or jump/hop-squats are acceptable substitutes for the box jumps, and weighted arm swings (5lb dumbbells) make a good substitute if you're unable to perform jumping jacks.

Mike Doolittle