Denise Cervantes
Fitness Trainer
ACSM-CPT, AFAA-CGFI
WORKOUT:
OVERVIEW:
Get ready for the “DEE-stroyer” METCON with Coach Dee! Whether you’re a seasoned cross-fitter or one in training, this Barbell workout will take you to your muscular and cardiovascular edge. Power cleans, thrusters, rows, and hops…need we say more?! This workout incorporates all the fundamental moves of powerlifting in just 15 minutes. Challenge yourself and take your power to the limit!
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Workout Length |
15 Minutes |
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Workout Level |
Advanced |
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Products Used |
OBC-86 |
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Trainer |
Workout Details:
Warmup
- Jog, Skip, Rebound
- Four Jacks, Four Toy Soldiers, 4 Side Reaches
- Bootstrappers
- Buddhist Monk Stretch
- Squat to Curtsy Lunge
- Walk Out to High Plank
- Deep Squat
- Hip Flexor Stretch
Main Workout
- Four Thrusters
- Four Lateral Hops
- Four Rows
- Three Thrusters
- Three Lateral Hops
- Three Rows
- Two Thrusters
- Two Lateral Hops
- Two Rows
- Two Thrusters
- One Lateral Hop
- One row
- Rest
- Four Power Cleans
- Four Burpees
- Three Power Cleans
- Three Burpees
- Two Power Cleans
- Two Burpees
- One Power Clean
- One Burpee
Cooldown
- Marching in Place
- Thread the Needle
- Child’s Pose
- Hip Flexor Stretch
- Knee Hugs with Ankle Circles
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