5 Rounds of Dumbbell


8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Workout brief click here

5 Rounds:

  • 12 Dumbbell Hang power cleans (35s/50s)
  • Farmer carry down and back (width of parking lot)
  • 12 total Dumbbell reverse lunges with weights down to the side

*Rest as little as you need after doing the reverse lunges before going into the next round as you are not allowed to put the bells down until you finish the whole round.  Resting and putting bells down should only come after the reverse lunges.  If you have to put the bells down before finishing a whole round, the penalty is 6 burpees.

The idea here is to get some time under tension.  The most time under tension will be experienced with the grip here.  As the description says, the DBs should not be put down until 1 round of all 3 exercises is completed.  Members will then rest as little as needed before going back to doing the next round.  If someone loses grip or puts a DB (or both) down, then that person is penalized with 6 burpees.  Try not to rest more than 1 minute between rounds unless you absolutely need to in order to go unbroken.  The goal is to try and finish this workout between 12 and 17 minutes.  If you’re not doing RX, make sure you have weights that challenge you to go through these movements.



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