4 ROUNDS - FOR TIME
20 Alternating Dumbbell Snatches
60 Double Unders
400m Run
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
Spend some time working on the Dumbbell Snatch! The alternating nature of this movement can be tricky for some, so spend 3 sets of 6 (3 per arm) working your way up to a good weight and deciding how you can most safely perform the movement.
After that, if you are working on double unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
Finally, get in your Hinshaw Warm Up!
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
4 ROUNDS - FOR TIME
20 Alternating Dumbbell Snatches
400m Run
Workout Notes
This workout is FOR TIME, which means we are going to attempt to complete all 4 rounds of the work in as little time as possible. The Snatches, if performed as written, would be 10 per arm in each round. If alternating them is too tricky for you, you can do 10R and then 10L in each round. Other than that, this workout is pretty straightforward! Set your timer and get after it!
Alt Dumbbell Snatch Modifications
As I mentioned in the specific warm up, this movement can be tricky for some folks! If pulling from the floor isn’t working for you, try a Dumbbell Hang Power Snatch. If you are having more trouble getting the weight overhead, go with a Dumbbell Power Clean instead. If you are having trouble coordinating either of those, just go with any style of Kettlebell Swing instead!
Double Under Modifications
You can do 60-100 single unders (depending on your speed/proficiency,) 60 Penguin Taps, 60 Double Penguin Taps, or 30 Jumping Jacks. Whatever works for you!
Run Modifications
This run should be about 1:45-2min. If you don’t think you can run the 400m in under 3 minutes, you should decrease the distance a bit so you can run FASTER for a shorter time. If you aren’t running today, use that ~2:00 marker and apply it to whatever works best for you from the Cardio Resources Page.
Optional Accessory Work
Accumulate 5-15 Hamstring Walkouts in as few sets as possible.
Cool Down
1-2min of Forearm Stretches
1-2min of Calf Stretches
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