03 · FULL BODY

FULL BODY · METCON

Move hard, move efficiently. Every major pattern, the FlyBell, and a clock.

  • Duration30 MIN
  • LevelADVANCED
  • FocusCONDITIONING
  • EquipmentFLYBELL SYSTEM (PAIR OPTIONAL) · TIMER

How to run it. Three pieces. A short EMOM primer, a heavier strength complex, then a five-round metcon for time. Scale weight, not reps — log your time and chase it next week.

Equipment. The whole session runs on the FlyBell — the dual handles give you a swing grip, a clean grip, and a press grip without changing tools. Add a second FlyBell for double-bell cleans, presses, and squats to bump the load.

  1. WARMUPPRIMEREMOM × 5

  2. Every minute on the minute for 5 minutes, alternate:
    Odd — 8 FlyBell swings. Even — 6 pushups + 6 mountain climbers.

  3. 01

    FlyBell Swing

    8 reps

    Grip one handle. Hike, hinge, drive from the hips — FlyBell floats to chest height.

  4. 02

    Pushup

    6 reps

    Hands on the top of handles, neutral wrists. Strict — body in a straight line.

  5. 03

    Mountain Climber

    6 reps

    Hands on the FlyBell handles. Quick, light feet.

  6. BLOCK ASTRENGTH COMPLEX4 ROUNDS · 90 SEC REST

  7. Run all three movements unbroken as one set. Rest 90 seconds after the squat. Pick a load you can press cleanly for round 4.

  8. A1

    Clean

    5 reps

    Drive from the hip. Catch in the front rack — FlyBell on the shoulder(s), elbows up. Front-rack for two FlyBell's, inner grip for one FlyBell.

  9. A2

    Strict Press

    5 reps

    From the rack. Brace ribs, drive straight up. No leg drive — this is strict. Single-arm or double.

  10. A3

    Front Squat

    5 reps

    FlyBell stays racked. Sit between the heels — elbows up the whole time.

  11. BLOCK BMETCON · FOR TIME5 ROUNDS

  12. Five rounds for time. Rest only when you must. Score = total time. Cap at 18 minutes — if you hit the cap, drop weight next week and rerun.

  13. 5×

    Thruster

    12 reps

    Front squat into a press — one fluid motion at the top. One FlyBell goblet, or two racked.

  14. 5×

    FlyBell Swing

    20 reps

    Hips drive the bell. Float it to chest height — don't muscle it with the arms.

  15. 5×

    Devil Press

    8 reps

    Burpee + snatch. One FlyBell two-handed. Pace it — keep the FlyBell moving.

  16. 5×

    Mountain Climber

    30 reps

    Hands on the FlyBell. Hips flat. Drive fast — this is the breather, not a rest.

  17. COOLDOWN

    DOWN-REGULATE

    2 minutes nasal-only breathing on the floor. 1 minute hip flexor stretch each side. Walk it off — log your time before you forget.

RECOVER. REPEAT.

Run this twice a week, with at least 48 hours between sessions. Never two days in a row.

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