260810 METCON
(Time, Int, Sc)
5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Intermediate/Masters: (20/35 lb)
Scaled:
5 sets, each for time:
10 box step-up overs (12/16 in)
9 DB deadlifts (10/15 lb)
6 DB hang power cleans
3 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Intended Stimulus
-Interval-based workout; close to a 1:1 work-to-rest ratio.
-Hang on to the dumbbells with an elevated heart rate from the box jump-overs.
-Sprint each set under fatigue; don't let your final set be your slowest.
-Moderate dumbbell loading for unbroken sets; advanced athletes should go for unbroken sets.
| 1st | 1:24 Rx | Cayla Mon, Aug 10, 2026 | | 2nd | 1:28 Rx | Emily S Mon, Aug 10, 2026 | | 3rd | 1:31 Rx | Olivia D Mon, Aug 10, 2026 | | 1st | 1:00 Rx | Ezra Mon, Aug 10, 2026 | | 2nd | 1:05 Rx | Jeremy Mon, Aug 10, 2026 | | 3rd | 1:10 Rx | Chase To Mon, Aug 10, 2026 |
| Ezra | 1:00 Rx | 1:00, :57, :58, :57, :59 | | Jeremy | 1:05 Rx | 1:00, :57, :57, 1:05, 1:05 | | Chase To | 1:10 Rx | | | Mike | 1:15 Rx | | | Thomas C | 1:23 Rx | | | Cayla | 1:24 Rx | 1:15-1:21-1:24-1:24-1:24 | | Jason B | 1:27 Rx | Masters | | Emily S | 1:28 Rx | 1:19-1:28 | | Olivia D | 1:31 Rx | | | Tom | 1:35 Rx | | | Amber L | 1:00 Int | 1:00, :54, :51, :52, :52 | | Thomas B | 1:08 Int | 1:08, 1:04, 1:04, :59, :57😭 | | Mari | 1:09 Int | | | Alex S | 1:11 Int | | | Cooper T | 1:14 Int | 40 db, Rx reps | | Julia F | 1:18 Int | 25# | | Christine | 1:19 Int | 1:19, 1:16, 1:15, 1:17, 1:14 | | Carlie | 1:19 Int | 25# | | Kayla | 1:20 Int | 25# | | Lindsey C | 1:28 Int | | | Lyndsie | 1:28 Int | | | Katie R | 1:28 Int | | | Erika R | 1:30 Int | | | Kherri | 1:33 Int | 25# | | Jessica L | 1:35 Int | | | Megan M | 1:35 Int | 25# | | Kelley | 1:37 Int | 25# | | Dana F | 1:43 Int | | | Alicia | 1:51 Int | | | Sarah B | 2:00 Int | 25# | | Kristen | 2:03 Int | 25# | | Kelly P | 2:14 Int | | | Kelly S | 2:20 Int | 25# | | Eddie | 1:04 Sc | | | Amanda T | 1:13 Sc | | | Alex A | 1:19 Sc | | | Andrew | 1:25 Sc | Rx reps, step ups | | Elizabeth | 1:27 Sc | 15#, Rx reps | | Denisha | 1:29 Sc | Rx reps | | Katie E | 1:36 Sc | RX reps, 16” bjo, 25# | | Aidan | 1:40 Sc | | | Julie | 1:48 Sc | 15#, 20” step overs | | Madelyne | 1:50 Sc | | | John W | 1:52 Sc | Rx reps, 20”, 30lb | | Deena | 2:01 Sc | 10 jump over, 30# Rx reps | | Adam | 2:32 Sc | Rx reps, 35#, 24” step overs | | Isabel | 4:11 Sc | Rx reps | | Gabriela | 1:35 | Ski for BJO | | Melinda | 1:38 | Mod Wod | | Dale | 1:46 | Rx reps 46;44;45;45;36 rows to overhead20”box | | Justin U | ✔️ | Mod No Rest | | Alice | ✅ Sc | | | Linda | ✅ Sc | | | Susan | ✅ Sc | | | Pam | ✅ Sc | | | Blake P | ✅ | scaled |
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