AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Similar Wods
Saturday 240323
Saturday 240323
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 50-lb dumbbell
♂ 75-lb dumbbell
Post calories to comments.
Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!
Intermediate option:
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Beginner option:
Complete as many calories as possible in 10 minutes of:
50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing
Find a gym near you:
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Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.
Tuesday 210119
Tuesday 210119
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 40-lb. dumbbell
♂ 60-lb. dumbbell
Post rounds completed to comments.
Compare to 200604.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb. dumbbell
♂ 45-lb. dumbbell
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
♀ 10-lb. dumbbell
♂ 20-lb. dumbbell
Monday 220919
Monday 220919
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
♀ 25-lb DBs ♂ 35-lb DBs
Post reps completed for each exercise to comments.
Compare to 180615.
Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 15-lb DBs
♂ 25-lb DBs
Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 10-lb DBs
♂ 15-lb DBs
tttTD7
For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)