For time:
50 Alternating Single Arm Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Alternating Single Arm Dumbbell Squat Cleans
STIMULUS
DESCRIPTION
Working through 3 movements in this up and back chipper style workout
We expect this piece to take around 12-18 minutes to complete
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
Substitute and odd object squat clean or another option from “modifications”
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station within 3 minutes
If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
For this sub, over and back is 1 rep
HAND RELEASE PUSH-UPS
At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
Choose a number or variation that allows you to clear this station in under 3 minutes
You can reduce the reps or choose from another modification listed further down the page
MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
Odd Object Squat Cleans
100 Air Squats
DOUBLE UNDERS
50 Over and Back Hops
Reduce Reps
150 Single Unders (1.5x)
3 Minutes of Practice
HAND RELEASE PUSH-UPS
Reduce Reps
Hand Release Push-ups From Knees
AMRAP in 3 Minutes (50 Reps Max)
COACHING
STRAIGHT BODY
Let’s focus on keeping the body straight during these three movements:
Single Arm Alternating Dumbbell Squat Cleans: It is common when cycling squat cleans to bring the weight down off the shoulders a little early. Stand to full extension so the body is in a straight line before switching hands for the next rep.
Hand Release Push-ups: Every push-up is a plank, but not every plank is a push-up. Aim to keep the body in one straight line as you press out of the bottom. Avoid “worming” by squeezing the belly, butt, and quads tight.
Double Unders: Think of the body like a pogo stick during the jump. Avoiding any kick forward or backwards of the feet helps you conserve energy for these big sets.
STRATEGY
With higher skilled and higher fatigue movements, look to take calculated breaks early and often in this workout
Sometimes the best way to keep moving forward is to make sure you never burn out in the first place
Chip away at smaller sets that contribute to the overall workload
Consider the following option for 50 reps
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
10 Sets: 5’s
Consider the following options for 100 reps
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
6 Sets: 25-15-15-15-15-15
WARMUP
5 Minutes For Quality
5 Push-up to Down Dog
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders
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