3 rounds for time of:
40 Single Dumbbell Step Back Lunges
30 Alternating Single Arm Dumbbell Snatches
20 Burpees
*On the Minute: 20 Double Unders
STIMULUS
DESCRIPTION
Double unders at the top of every minute will interrupt your progress on this three round workout
Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
After each set of double unders, pick up wherever you left off in the round
Your score is the total time it takes you to complete the 3 rounds
We expect this workout to take between 18-25 minutes to complete
DOUBLE UNDERS
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed or choose from a variation listed in the “modifications” section
DUMBBELL MOVEMENTS
We’ll use a single dumbbell for both movements today
Choose your weight based off the more challenging of the two – the dumbbell snatch
This should be a load that you can cycle for 20+ reps unbroken when fresh
On each movement, you’ll alternate sides every rep:
Lunges: 20 Reps Per Leg
Snatches: 15 Reps Per Arm
The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
Ensure you are fully locked out up top on each movement before switching sides
You can hold the dumbbell wherever is most comfortable for you on the step back lunges
BURPEES
The burpees to finish out each round are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up
Finish at full extension with a small clap overhead and some air under the feet
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
30 Single Unders
20 Seconds of Attempts
10 Over and Back Dumbbell Hops
20 Line Hops
20 Double Taps
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Odd Object Ground to Overhead
Kettlebell Snatches or Swings
SINGLE DUMBBELL STEP BACK LUNGES
Jumping Lunges
Reverse Lunges
TEACHING
Let’s focus on keeping the dumbbell centered on the body to help us maintain control of the weight
In the lunge there are 3 places we could hold the weight:
On the Shoulder: The slowest to get into, but the most balanced
Goblet Position: A little quicker to get into, still balanced, but taxing on the core
By the Side: The fastest to get into, but the most taxing on grip, which interferes with the snatches
Test out these methods and see which one works best for you
In the snatch, the way we keep the weight centered is by making contact behind the toes and by pretending like we are “zipping up a coat” on the way up
Let’s avoid tapping the dumbbell forward of the toes and swinging it away from the middle of the body in the jump up
TIPS
GENERAL
There are a couple ways to approach this workout
The first is to maintain a steady speed throughout the workout
In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
Switching hands on the floor in the dumbbell snatch can help with this
The second option is to work at a higher intensity and include some rest in each round
In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
The shorter amount of time you work, the faster your pace should be, as there is more rest built in
The faster pace of this strategy allows you to get a good deal of work done in less time
The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute
WARMUP
30 Seconds Each
Single Unders
Active Spidermans
Single Unders
Active Samson
Single Unders
Mountain Climbers
Single Unders
Reverse Lunges
Single Unders
Frog Hops
Single Unders
Slow Burpees
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