Strengthen Your Body and Mind With This True Test of Mental Grit

You don’t necessarily need access to the kind of equipment you would only find in Mat Fraser’s garage to get the metabolic conditioning hit of a full-dose CrossFit WOD. In fact, MH Elite Trainer Scott Britton proves time and time again that with the right workout structure and a single dumbbell, you can push your body further than you thought you would be able to.

Additionally, Scott is the founder and driving force behind the Battle Cancer CrossFit Challenge, a global fitness fundraising event series.

Because like having a hypertrophy brother massaging your biceps, exposing your mind to resistance increases your mental strength. After last year this is certainly something worth investing a little sweat in.

You will do three dumbbell movements in an ascending ladder, going up in threes, with a 15 minute time limit. But the real test of your courage begins after a 5-minute break. There will be three of you descending the ladder from where you finished Part 1, culminating in a final set of three repetitions of each movement.

MAKE SURE YOU WARM UP

This is a long workout and requires your muscles, lungs, and heart rate to work properly. Try 2 x 3-minute warm-ups. This can be a small version of the workout itself, or even just 30 seconds of running with 30 seconds of rest for 3 minutes. Then pause for a minute and repeat.

STOP ON SOME MUSIC

Running playlists are your best bet because they set your pace and heart rate amazingly well. Look for a mix that is over 140 beats per minute – this will be the dream HR zone for this workout, and that subconscious beat will help you speed up, survive, and smash this workout.

NOTE YOUR SPLITS

Try to hit the back of the ladder hard and make yourself proud. Add some responsibility to this second part and set your own goal. Most people give up and slow down individual workouts when there is no incentive. If you beat this time, reward yourself with a pizza or something similar. If you don’t quite beat the clock, end up doing 30 additional burpees …

THINK ABOUT MOVEMENT

This workout is designed to tire you physically and challenge your mind. When you are tired and the lactic acid is using it properly, try to focus on how your body is moving rather than the pain. Adjust your movements to make them more efficient and you will feel less of it at the top. If that’s your kind of mindfulness, then we’re on the same page.

Here is the training. You can do the movements with two dumbbells according to our instructions or a single weight like Scott. So no excuses for WFH warriors.

15-minute AMRAP

3-6-9-12-15-18 ascending from:

1) Dumbbell burpee deadlift

With the dumbbells, begin to stand at waist height, arms outstretched (A). Now, drop into a burpee, holding your hands by the handles, making sure that your chest is touching the floor below. Jump your feet towards your hands again, then contract your glutes to deadlift (B) when you get up again.

2) dumbbell lunge

Stand up straight and hold your dumbbells by your sides with your arms outstretched (A). Keeping your chest up at all times, take a large step forward with one leg and bend your front knee until the back knee touches the floor (B). Explosively get up, pause, and repeat with the other leg,

3) dumbbell slope snatch

Hold your dumbbells by your sides, then hang them by your hips to lower them to your knees (A). Stand up again with a slight bounce, use the momentum to pull the dumbbells up, and hold the dumbbells close to your body before hitting them right over your head (B). Stand up straight, then lower yourself to your sides in a controlled manner and repeat the process.

Then…

Rest for 5 minutes, then start a descending ladder from where you finished and go threesome down until you get 3 reps each. Stay strong in your head and move on. The rest of your day will feel infinitely easier afterwards.

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source https://dailyhealthynews.ca/strengthen-your-body-and-mind-with-this-true-test-of-mental-grit/