METCON SEVEN

15 calorie row/ski

12 DB push press

9 burpees

12 minute AMRAP

Kit needed:

Rower or Ski Erg

Dumbbells

Standards:

The dumbbells should be a weight you can get 12 unbroken reps out with some effort, about 6-10kg

AMRAP means as many rounds as possible. So you just keep repeating 15cal, 12 push press and 9 burpees for 12 solid minutes.

AMRAPS are maximum efforts so keep the intensity high throughout.

Tips:

12 minutes is longer than you think - don’t start too quick, rather keep a strong steady pace and if you have fuel left in the tank you can sprint the last 2-3 minutes.

Scales:

The only scale in this workout is dumbbell weight and pace