© Provided by Men's Health UKThrow down and get swole in the relative comfort of your own domain with this CrossFit challenge. All you need is a dumbbell or two and enough room to lie down. Which you will want do to afterwards...
If you have done a session or two from our online weekly schedule of workouts since lockdown was a brand new word, there is a high probability that you have hit one of our collaborations with Battle Cancer, bringing the metabolic conditioning and honest-to-goodness pump of an RX dose of CrossFit into your homes, gardens and garages.
Of all our contributors in the unique year and a bit just passed, the functional fitness charity movement that has raised over £1.1million for more than 36 cancer charities across the world has, somehow, found the time to be our most prolific supplier of the most elite workout content. All the while, being unsure if their event-based movement would survive being shuttered month after month.
So, Men's Health is extremely pleased to report that CrossFit are licensing each and every one of Battle Cancer's events, which kick off in July this summer. Now re-branding as The Battle Cancer CrossFit Challenge, they are the first official charity partner licensed by CrossFit HQ.
Announcing the re-brand, Battle Cancer founder, Scott Britton said: "We are so proud to be officially licensed by CrossFit®. Battle Cancer was born of the community I found in CrossFit and we've been embraced by its followers wherever we go.
"To be partnering our fundraising challenge with CrossFit allows our mission to be amplified beyond what I could have ever imagined. By supporting our fundraising events CrossFit is sending a message that every box, coach, athlete stands with those affected by cancer.
The Battle Cancer CrossFit Challenge series kicks off with Battle Cancer Belfast on 31 July 2021, followed by events in Manchester, Toulouse, Berlin, and London coming later in the summer and into the autumn.
Until then, Scott has kindly programmed this home-friendly metcon for your sweat-drenched pleasure. All you need is one or two dumbbells and enough room to lie down in. Which, if you do it right, you should want to.
There are five rounds in total, with the reps of dumbbell floor press laddering down and then back up, bookended with devil's presses and a 60-second plank before your next set of floor presses.
The aim is to complete it as fast as possible but do, please, pace yourself. The comparatively short round of 20 presses in the middle of the workout is a trap. Get there too fast and the 70 reps that lurk in rounds four and five will get big on you.
Get it done, then follow @battle.cancer and go to www.battlecancer.com to register for one of their events or find out how to contribute. We've been apart for so long. So let's all celebrate health and fitness doing something together that really counts.
© Provided by Men's Health UKWeights, Arm, Shoulder, Muscle, Leg, Abdomen, Joint, Exercise equipment, Dumbbell, Physical fitness,
Dumbbell Floor Press x 40, 30, 20, 30, 40
Video: Farmer's Carry | Form Check (Men's Health UK)
Farmer's Carry | Form Check
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UP NEXT
Grab your dumbbells and lay on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B) close to your side. Pause before repeating. For one 'bell, alternate sides each set.
Weights, Kettlebell, Exercise equipment, Arm, Abdomen, Chest, Physical fitness, Press up, Sports equipment,
Devil's Press x 10
Holding a pair of dumbbells by your sides, drop down into a press-up position (A) and perform a burpee. As you begin to stand up from the burpee, use the momentum to swing both of the dumbbells between your legs explosively (B), then up directly overhead (C). Lower the weights under control and repeat. If you're working with a single dumbbell switch hands after 5 reps.
© Provided by Esquire (UK)Human leg, Shoulder, Elbow, Wrist, Joint, Standing, Waist, Knee, Active pants, Exercise,
Plank x 1 Minute
Assume a strong plank with your wrists, elbows and shoulders stacked vertically and your arms locked out. Brace your core, squeeze your glutes and ensure you're creating a rigid structure from your ankles to your shoulders, throughout. Hold this position. If your hip start to sag, or shoot into the air, you have broken the position, so move down to your elbows for the rest of the minute. Then head back to the floor presses for the next round.
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