Hope for Refugees
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
Post reps completed to comments.
Compare to 220507.
Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.
Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees
♀ 25-lb DB
♂ 35-lb DB
Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees
♀ 15-lb DB
♂ 20-lb DB