10-9-8-7-6-5-4-3-2-1 reps, for time of:

Double Dumbbell Cluster

Run, 200 m

Kicking off the weekend with a descending rep couplet workout
The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
This is one of the most effective movements out there, as it requires us to work through a very large range of motion
After each round of clusters, you’ll complete a 200 meter run
We expect this workout to take around 15-20 minutes to complete

In the start of each clean, touch one head of the dumbbell to the ground
Squat clean the weight and drive it overhead with no re-bend of the knees
We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
Understanding that everyone has different weights available at home, there are some other option
Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)

250 Meter Row or Ski
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
20 x 10 Meter Shuttle Runs

Single Dumbbell Clusters
Barbell Clusters
Medicine Ball Squat Clean Thrusters
Squat Clean Wallballs
Odd Object Clusters

In the double dumbbell clusters, it’s all about staying connected to the weight
The goal here is to get as much of the dumbbells in contact with the body in the clean and while standing up the squat
The better contact we have with the weight, the more secure it is and the more powerful we can be getting the weight overhead
The opposite is true for running, as keeping the foot in contact with the ground for a long time likely means we are “heel striking”
This can slow us down and take it’s toll on the joints
Pull the foot up off the ground quickly like you’re running on hot pavement
Less time in contact with the ground and more pulls can lead to more efficient running

The first 5 rounds of the workout will feel very dumbbell heavy, as 40 of the 55 total reps take place from rounds 10-6
With a lot of dumbbell reps, consider slowing down your runs to allow for more consistent movement on the clusters
Taking a quick break at the halfway point of each set can also be beneficial
When you get to the round of 5, you only have 15 total dumbbell reps remaining
At this point in the workout, see if you can increase your pace on 1 of the 2 stations
This could mean slightly speeding up your runs or cycle time through the clusters

Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

Single Dumbbell Warmup
30 Seconds Each Side
Performed with Lighter Weight:
Hang Power Clean
Front Squat
Strict Press