“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
Every 3 mins for 15 mins: Practice Slips
S.L.I.P.S. Training
Scales
L-sits
Inversion
Planks
Stretching
40-30-20-30-40 reps, for time of: AbMat Sit-up
* After Each Round:
x10 Double DB Push Press (50/35)
50m Double DB Walk (same weight used for push press)
* 1 arm overhead + 1 arm at hang
WORKOUT BRIEF
DESCRIPTION
This workout will challenge your midline, overhead stability, and conditioning
The primary movement in today’s workout is the AbMat sit-up
After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat
We expect this piece to take between 15-20 minutes to complete
DOUBLE DUMBBELL PUSH PRESS
Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh
Within the workout, it should be something you can complete with no more than 1 quick break
DOUBLE DUMBBELL WALK
Each bell will be in a different position for the double dumbbell walk
One bell will be locked out overhead while the other is in a farmers carry position by your side
At the 25 meter mark, you’ll switch the position of the bells
This should be a weight that allows you to complete the 50 total meters with 1 break at halfway
This is ideally the same weight used for the push presses, but can be a different load if needed
ABMAT SIT-UPS
If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells
MODIFICATIONS
DOUBLE DUMBBELL PUSH PRESS
Single Dumbbell Push Press
Barbell Push Press
DOUBLE DUMBBELL WALK
200′ Single Arm Dumbbell Walk
FLOW
50ft. Farmers Carry (Right)
50ft. Overhead Carry (Right)
50ft. Farmers Carry (Left)
50ft. Overhead Carry (Left)
ABMAT SIT-UPS
Sit-ups with Feet Anchored
STRATEGY + WOD
DOUBLE DUMBBELL MOVEMENTS
While the AbMat sit-ups are the primary movement in the workout, the dumbbell movements will require the most thought
If you plan on breaking anywhere in the dumbbell push presses, make it after the 9th rep
This allows you to take a break, complete your 10th push press, and then transition immediately into the double dumbbell walk
This efficient plan will also better allow you to complete the double dumbbell walk in 2 sets
One break at the halfway point (25 meters) is ideal, as it allows you to switch your arm positioning for the final 25 meters
Taking a quick break on each movement will likely be the most consistent option across the 5 sets of dumbbell movements
ABMAT SIT-UPS
Having felt out the dumbbell weights and movements in the practice round, you’ll have a good sense of how they’ll feel in the workout
Pace out your AbMat sit-ups based on your comfort level with the dumbbell movements
If you know the weight will be challenging, keep moving forward, but slow down your cycle time
If the weights feel manageable, see if you can push the pace through your AbMat sit-ups
Just cycling these reps 1 second slower or faster can be the difference of over 3 minutes when all is said and done
Move at a speed that is right for you – one that allows you to thrive on the dumbbells
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