“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
** If no DB, use an odd object of some sort. **
STIMULUS
DESCRIPTION
We’ll complete rounds of a dumbbell version of a popular Hero Workout in today’s two part workout
Part 1 of the workout is for time and begins on the 0:00
In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”
“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
Part 2 begins is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
DUMBBELL DT
There are multiple options we have based on the equipment you have available
You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
If you only have 1 dumbbell available, complete one of the following options:
Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
BURPEES
The burpees in Part 1 are regular burpees
The chest and thighs touch the floor in the bottom of each rep
The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep
AIR SQUAT HOPS
For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the bell
MODIFICATIONS
DUMBBELL DT
Reduce Reps
Single Dumbbell Modifications (Listed Further Up Page)
27 Kettlebell Swings (Equal Reps to “DT”)
AIR SQUAT HOPS
Jumping Air Squats (In Place)
COACHING
BIG JUMP
The most challenging parts of the workout today will likely be the double dumbbell hang power cleans and push jerks
Rather than relying on the smaller muscles of the arms to do the work, let’s lean on the big muscles of the lower body to get the weight to our shoulders and overhead
Be mindful of jumping with straight arms and launching the bells off the shoulders with the lower half
With 8 rounds of “Dumbbell DT” in total, pulling and pressing early can compound quickly
Efficient movement pushes off excess fatigue and allows you to stay moving more consistently
STRATEGY
Move at a steady pace through the burpees and air squats hops that allows you to thrive on the rounds of “Dumbbell DT” that follow
Break-up “Dumbbell DT” in a similar way to how you would break up the traditional workout with a barbell
It can be helpful to take a short break at 11 deadlifts before completing the 12th rep to allow for an unbroken set of 8 hang power cleans
It is also helpful to take a short break at 8 hang power cleans before completing the 9th rep to allow for an unbroken set of 6 push jerks
Getting a break from the dumbbells after 1 round of “DT” is a nice incentive to move with a purpose through the 12-9-6
WARMUP
1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
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