20 DB strict press 400m run 40 DB power cleans 800m run 40 DB push jerks 400m run 20 DB strict press


With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure.

If you’re looking for an Rx weight consider 35/25 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last round of Dumbbell Swings is completed. Tips and Strategy Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time.

In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets.

Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.