5 ROUNDS - FOR TIME
20 Alternating Dumbbell Snatches
15 V-Ups
50 Double Unders
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:30 Hollow Hold
:30 Arch Hold
50 Single Unders or Jumping Jacks
Specific Warm Up
We’ve got three movements to work on today. Let’s hit them in order.
First, the Dumbbell Snatch. Begin with a set of 3-5 Hang Power Snatches on each arm. If that goes well, do 3-5 Power Snatches from the floor, but do all reps on the right and then all the reps on the left, like this. After that, try a set of 6 alternating reps, switching hands at the bottom, like this. That’s really all you need to be comfortable with, but if you WANT to (and aren’t at risk of damaging your floors) then you can try the movement switching hands on the way down.
After you have your snatches worked out, go ahead and try 3 sets of 5 V-Ups, using the V-Up video for any modifications you may need to make.
Lastly, Double Unders. 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!
Workout of the Day
5 ROUNDS - FOR TIME
20 Alternating Dumbbell Snatches
15 V-Ups
Workout Notes
This workout is pretty straightforward! This is 5 Rounds of work, FOR TIME. That means that you want to finish all 5 rounds (unless you modify it down) in as little time as possible. Push the pace as much as you can while staying safe!
The dumbbell snatches are meant to be alternating, with a total of 10 per arm in each round. However, if the alternating version is too much on the coordination side of things, feel free to do 10 on one arm and then 10 on the other.
As mentioned above, you should always feel free to modify not only the rep count for each movement (5 rounds of 20 snatches = 100 snatches, maybe 5 rounds of 10 is better for you) but you should also consider modifying the number of rounds you are going for. Maybe 3 rounds of this one is perfect for you. Maybe split the difference and go with 4 rounds. MOD the WOD for YOUR BOD!
Dumbbell Snatch Modifications
The warm up walks you through a lot of the partial options for the dumbbell snatch. If going from the floor is no good, you can use the HANG Power Snatch instead. If alternating is no good, you can do all one side and then the other. However, if going from the floor is ok, but going overhead is not, then you can use a Power CLEAN instead of a sntach. If going from the floor is too much AND going overhead is tough, you can use a Hang Power Clean. If the coordination of either olympic lift (Snatch or Clean) is too much, you can use a standard Kettlebell Swing instead.
V-Up Modifications
Anything from the V-Up video, the Sit Up Video, or the Toes to Bar video will do. However, if you are not someone who folds in half (back issues?) you can try :30 to 1:00 of your toughest plank option: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Double Under Modifications
This can be 50 Double Unders, 50 Single Unders, 25 jumping jacks, or :30 - 1:00 of any cardio you’d like!
Optional Accessory Work
Practice your Handstand Walks or Handstand Holds for ~10min. It’s good for ya!
Cool Down
1-2min of Child’s Pose
1-2min of Forward Folds
1-2min of Calf Stretches on each leg
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