4 ROUNDS - FOR TIME
5 Dumbbell Deadlifts - R
5 Dumbbell Hang Power Cleans - R
5 Dumbbell Hang Power Snatches- R
-
5 Dumbbell Deadlifts - L
5 Dumbbell Hang Power Cleans - L
5 Dumbbell Hang Power Snatches- L
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20 V-Ups
*There are no breaks. It’s just written this way so it’s easier to read.
General Warm Up
3-5min of easy warm-up cardio, followed by…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Kettlebell Swings
10 Air Squats (no weight)
5-10 Sit Ups
Specific Warm Up
This workout is all about the dumbbell complex! It’s not as complicated as it looks, but it’s a lot on paper. Essentially, you’ll do 5 reps of the dumbbell going from the ground to the hip (deadlift,) then from hip to shoulder (clean,) and then from hip to overhead (snatch.) Practice that combo with a light weight on the right, then on the left, then work your way up to a weight that feels like it’ll be controlled, but challenging in the workout itself.
Workout of the Day
4 ROUNDS - FOR TIME
5 Dumbbell Deadlifts - R
5 Dumbbell Hang Power Cleans - R
5 Dumbbell Hang Power Snatches- R
-
5 Dumbbell Deadlifts - L
5 Dumbbell Hang Power Cleans - L
5 Dumbbell Hang Power Snatches- L
-
20 V-Ups
*There are no breaks. It’s just written this way so it’s easier to read.
Workout Notes
This one looks fun! I mean, that’s a lot of V-Ups, but still fun! As described in the specific warm up, this one will be 4 Rounds of… dumbbell complex with the right hand, dumbbell complex with the left hand, then 20 V-ups. There aren’t a ton of reps with the dumbbell, so although we want a challenging weight, the complex should be unbroken on each hand. If you can’t make it through the 15 reps without putting the dumbbell down, it’s probably too heavy!
Dumbbell Modifications
This dumbbell complex should be doable for everyone if you modify the weight. This could be done with a can of fruit cocktail and it would still be the same complex! However, each movement can be downgraded to the prior movement, if needed. For example, if you can’t put your arm overhead for the snatch, you could do 5 Deadlifts + 10 Cleans. If you can’t do the clean or the snatch, you can just do 15 Deadlifts.
V-Up Modifications
As per usual, any ab movement that works for your body is great! If you don’t want to do V-Ups or any of the V-up Progressions in the video, you can do any Sit Up, Crunch, or Front Plank that works well for you!
Optional Accessory Work
3 ROUNDS - Not For Time
:30 Side Plank - R
:30 Side Plank - L
Cool Down
1-2min of Forward Folds
1-2min of PVC T-Spine Stretch
1-2min of Child’s Pose
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