5 ROUNDS - FOR TIME
8 Single Leg Romanian Deadlifts - R Leg
8 Alternating Single Arm Power Snatches
8 Single Leg Romanian Deadlifts - L Leg
8 Alternating Single Arm Power Snatches
3:00 Run or Bike
General Warm Up
3-5min of Cardio, then…
3 ROUNDS
5 Slow Air Squats
5 Slow Good Mornings
5 Inchworms (no push up)
Specific Warm Up
Begin by testing out the Single Leg RDL’s on each leg. This is a very tricky movement for most people and so you’ll need to try different options in the video until you find one that works best for you! After that, work do 3 sets of 4 Dumbbell Power Snatches, moving from very light weights to the weight you think you want to use for the workout. After that, hit your Hinshaw Warm Up and then let’s get after it!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
5 ROUNDS - FOR TIME
8 Single Leg Romanian Deadlifts - R Leg
8 Single Leg Romanian Deadlifts - L Leg
8 Alternating Single Arm Power Snatches
3:00 Run or Bike
Workout Notes
This workout definitely leans hard in the direction of strength, but the cardio at the end of each round is there to make sure the heart rate stays high. In writing this, I was hoping that we could just use one single dumbbell for the whole workout, but that’s not essential. However, if you can continuously move through the first 4 movements without putting the dumbbell down, it will definitely amp up the intensity of the piece overall!
Single Leg RDL Modifications
This movement is very tough because, even at modified levels, it requires extra balance, agility, coordination, and accuracy. There are many options in the video, but if all of them are beyond you, opt for a standard Romanian Deadlift on two legs or some slow and careful Good Mornings.
Single Arm Power Snatches
Another tough movement when it comes to extra coordination and accuracy! If the alternating snatches are too hard to coordinate, do 4 on one side and then 4 on the other. If getting the weight from the floor to overhead in one motion is too difficult because of flexibility or strength, go for a Hang Power Snatch instead. If going to the floor is no problem but going overhead is an issue, go with a Power Clean instead of Power Snatch. If none of those feel good to you, we can go with a Russian or American Kettlebell Swing variation and get the job done that way too!
Optional Accessory Work
10min to practice your L-Sits or Hollow Holds!
Cool Down
1-2min of Forward Folds
1-2min of Calf Stretches on each leg
Comments