“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

For 5 cycles:

AMRAP in 3 mins of:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers

Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
Use a moderate load that will be completed unbroken each round

The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round

See below for “modifications”
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups

6 Single Dumbbell Power Snatch (3 Reps Each Side)
3 Odd Object Ground to Overhead
3 Barbell Power Snatch
6 Kettlebell Swings

Let’s focus on the hips and shoulders moving together – specifically in the double dumbbell power snatches and push-ups
It can be common in the snatch for the hips to rise first when taking the weight off the floor
This means we’ll have to pull the weight up with mostly our back
Moving the hips and shoulders together allows you to push more with the leg muscles to elevate the dumbbells
Hips and shoulders together in the push-up means maintaining a “plank like” position throughout
Keep the body in one straight line from head to toe as the body moves up and down in the push-up

The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
We move from a total body pull, to an upper body push, to a lower body push
See if you can complete each movement unbroken within these short windows
The two things you can adjust as needed are your transition time and air squat speed
If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

3 Rounds
30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges

Directly Into…

3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts