Full-body finisher—building stamina and metabolic output, inspired by the tireless beaver; blends compound functional lifts and mobility.
Warm-Up
5 min light bike or jump rope 2 rounds:
- 10 band pull-aparts
- 10 reverse lunges
- 10 banded good mornings
Strength or Skill
Alternating DB Clean & Strict Press
- 4 sets x 6 reps/arm (clean from floor each rep)
- Rest 90 sec
Superset: Dumbbell Goblet Squat x 10 Glute Bridge x 15 (3 sets, rest as needed)
Metcon
10 min AMRAP:
- 8 box jumps (low/moderate box; scale to step-ups)
- 10 push-ups
- 12 alternating DB snatch (light, from floor)
Scaling: Lower box height, push-ups to incline/knees, DB snatch to single-arm press
Cool-Down
- World’s greatest stretch: 30 sec/side
- Standing calf stretch: 45 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
2 rounds:
- 20 seated knee ups
- 20 sec hollow hold
Coaching Notes
Form first on all cleans/snatches—choose weights you can move well. Push for unbroken sets in AMRAP.
Week-over-Week Progression
- Week 1: 4x6 DB Clean & Press, 10 min AMRAP
- Week 2: 4x7 DB Clean & Press, 12 min AMRAP
- Week 3: 5x5 DB Clean & Press (heavier), 10 min AMRAP—add 2 DB snatch reps/round
- Week 4: 3x10 DB Clean & Press (light), 8 min AMRAP