Tip: High Sled Push Complex

This unique metcon complex uses unilateral dumbbell exercises combined with sled work to get your heart hammering.

Categorized under TrainingVideos

Start the dumbbell exercises using the same side hand each time.

  • Station 1: One-arm (assisted) dumbbell cleans x 4-6 reps per arm.
  • Station 2: Sled – 1 lap (up and back) between the cones for 30-40 yards.
  • Station 3: Grab the dumbbell again and perform a one-arm swing x 4-6 reps per arm.
  • Station 4: Sled for another lap.
  • Station 5: Pick up the dumbbell and perform a free-standing bent over row x 6-8 reps per arm.
  • Station 6: Sled for another lap.
  • Station 7: Grab the dumbbell again and finish with a set of one-leg DB Romanian deadlifts x 8-12 reps per arm.

Note: On the cleans, use your free arm to assist in getting the dumbbell up to the “racked position” on each rep. Doing so allows you to use a heavier load and get more muscle involved.