Bench Press, Dumbbell Snatch, Burpee Shuttle Run, and Toes-to-Bar
Friday, October 16th, 2026
Strength + Metcon//Rounds for Time
Rx
Strength Bench Press 8, 6, 4 5 Rounds for Time 30 Alternating Dumbbell Snatches (50/35) 15 Burpee Shuttle Runs (25 Feet) 15 Toes-to-Bar
Level 2
Dumbbell: 40/25 Knees-to-Armpits
Level 1
Dumbbell: 30/15 Hanging Knee Raises
Goal: Build horizontal pressing strength, then develop full-body stamina through dumbbell cycling, burpee shuttle runs, and hanging core work.
Stimulus: Increase the bench press load as reps decrease while keeping clean reps. In the conditioning piece, choose a dumbbell and hanging variation that support steady rounds and manageable sets.
Movements
bench-pressalternating-dumbbell-snatchburpee-shuttle-runtoes-to-bar
Equipment
barbellbenchdumbbellpull-up-bar