Guy Walks Into a Bar
Challenge your conditioning with this fast and efficient one-barbell workout.
Sometimes you just want to go to the gym and get ’er done. In these instances, it’s handy to have a fastand-furious one-barbell metcon in your back pocket. This three-move program saves time and space while working your body from head to toe and kicking your conditioning into high gear: Metcons like these are highly metabolic and can burn fat and calories for up to 72 hours postworkout. That’s good news if you have aspirations of getting lean for summer.
After a thorough, dynamic warm-up, perform these three exercises in order for the prescribed number of reps, doing as many rounds as possible in a 20-minute period. Use the same barbell for all three of the moves, loading it with anywhere between 55 to 95 pounds, depending on your strength level.
Work quickly and smoothly using good form, and try to go as long as possible without putting the bar down to challenge both your grip and your mental fortitude. If you do need a break, try to take it between your cleans and sumo deadlift high pulls.
When you’re done, mop up your sweat pond and make note of the total number of rounds plus reps you completed. Each week try to beat that number for great conditioning, or add a little more weight to build more lean muscle.
• 5 Barbell Thrusters • 7 Hang Power Cleans • 10 Sumo Deadlift High Pulls
Hold a barbell with an underhand grip in the racked position — resting across your front delts and clavicle, elbows lifted high in front of you. Keeping your chest lifted and your weight in your heels, squat down until your hip crease goes below your knees or lower if possible. Drive through your heels and explode upward coming to full extension with your knees and hips; continue that upward momentum and press the barbell overhead.
HANG POWER CLEAN
Hold a barbell in front of your thighs with a shoulder-width, overhead grip. Kick your hips back and slide the bar down to a point just above your knees, shoulders retracted, spine neutral. Then quickly extend your knees and hips in an explosive motion, pulling the bar straight up along the front of your body as you shrug your shoulders and come up onto your toes. As the bar reaches shoulder height, drop down, catching the bar across your shoulders and clavicle and flipping your elbows underneath in the racked position. Extend your knees to finish.
SUMO DEADLIFT HIGH PULL
Stand with your feet wide apart and your toes underneath a loaded barbell. Grab the bar with an overhand, hip-width grip and, keeping your back straight and your shoulders over the barbell, lower your hips to load your hamstrings and glutes, making sure they’re higher than your knees. Begin your pull by explosively extending your knees and hips, bringing the bar upward in a straight line, then continue that upward momentum by driving your elbows skyward and raising the bar to chin height. Reverse the steps to return back to the start.
Hang power clean