19/10/2021 | Andrew Tracey
Andrew Tracey is a long time collaborator with Bulldog Gear. A coach, writer and current fitness editor of Men’s Health Magazine, he has been in and around the fitness industry for the past 16 years. Having enjoyed and endured a number of disciplines from endurance racing, to strongman, to Crossfit AT enjoys getting neck deep in the practice just as much as the theory. 


Nothing screams ‘strength’ quite like a broad set of shoulders and a three dimensional back. But all that 'show', only gets you so far. Throw this workout into the mix to add in a generous helping of 'go', whilst adding inches to your torso.

Combining a dumbbell push/pull mega movement with a bodyweight bout that will put a smackdown on your metabolism, you’re going to be using a ‘chipper’ protocol; breaking up the reps as necessary to complete with good form, working back and forth between the two movements, the reps of each round descending as you go.

Begin with 25 reps of both movements, followed by 20, then 15 etc. Continue removing five reps each round until you hit a final, five rep crescendo.


AT SAYS - 'We've got a hinge, a pull, a push and a full body conditioning effort; so there's a LOT going on here, packed into an incredibly simple little package. By starting with a hang clean, we're making the workout slightly more upper dominant. You could argue that the hang power clean with dumbbells is more a less a spicy cheat curl.. and I wouldn't dispute it, so the pump is noticeable. You don't want to be going unbroken in the first set or two, so pick a challenging weight. The idea is to push to, and even beyond technical failure towards the end. What we're looking to do here is create fatigue and force your body to recruit as many muscle fibres as possible, eliciting hypertrophy aka muscle growth aka sweet gains. The burpees will break your pace and force you to think about your breathing, driving your fitness up, and if it's of interest to you- sky rocketing the calorie burn of the workout. The addition of the step helps to keep your reps honest. Keep all the reps clean as a whistle throughout, but don't be afraid to push to the edge of your capabilities.'


1. Dumbbell Hang Clean and Press x 25/20/15/10/5

Stand up and hold your dumbbells at your side. Hinge at the hips to lower them to your knees. Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders. Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control to your shoulders, then sides and repeat.


2. Burpee-to-plate x 25/20/15/10/5

With your presses boxed off, drop your bells, squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on your head (B).

Andrew Tracey