“What you resist, persists”.
5 rounds for time of:
21/15 Row / Bike Calories
18 Alternating Dumbbell Power Snatches, 50/35 lbs
15 Burpees
12 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
WORKOUT BRIEF
DESCRIPTION
Today’s workout combines odd-object weightlifting with machine and bodyweight movements
This longer 5-rounds piece has a 25 minute time cap [5 minutes per round average]
The rough time line we’re looking for at each movement to finish under the cap looks like this:
Bike: ~2 Minutes
Dumbbell Snatch: ~1 Minute
Burpees: ~1 Minute
Step-ups: ~1 Minute
Choose rep numbers, weights, and variations that ideally allow you to complete the workout within this time frame
If you finish the workout, note your time to completion in the scoring section
If you don’t finish the workout, put 25:00 as your score and record total work completed in the notes section
ALTERNATING DUMBBELL POWER SNATCHES
Alternate hands every rep for a total of 9 each side
Choose a weight that you could complete for 30+ reps unbroken when fresh
The weight you use for this station and the step-ups can be different if needed
SINGLE DUMBBELL BOX STEP-UPS
You can hold the dumbbell however you’d like for this station (hang, shoulder, goblet)
Alternate legs every rep for a total of 6 each side
Use a weight and height that allows you to complete each round with 1 break max
BURPEES
These are regular burpees
You can jump-up or step-up off the floor
Finish at full extension with some air under the feet and a small clap overhead
BIKE / ROW
If you’re short on bikes/rowers, stagger heats by 3 minutes to avoid overlap
See all the way down the page for “modifications”
MODIFICATIONS
21/15 CALORIE BIKE/ROW
Equal Calorie Echo Bike or Bike Erg
Equal Calorie Ski Erg
30/21 Calorie Row
30 Shuttle Runs [10 Meters]
DUMBBELL POWER SNATCH
Barbell Power Snatches
Kettlebell Swings
SINGLE DUMBBELL BOX STEP-UPS
Box Step-ups (No Dumbbell)
Single Dumbbell Reverse Lunge
Jumping Lunges
Walking Lunges
STRATEGY
GENERAL
With challenging movements and 5 rounds of work ahead, we’re not looking to move that fast
Rather than thinking fast movement, let’s focus on smooth movement on each station
Smooth means you’re moving at a speed where you never really have to stop
The following tips can be helpful in helping you staying moving for all 5 rounds:
Treat the first 2 rounds like a buy-in to the workout
Find a place to breathe on every movement
Switch hands on the floor for the dumbbell snatches
Rest the dumbbell on one shoulder for the step-ups so you don’t have to put it down
The dumbbell movements are the two stations that we’d be most likely to stop moving on
Being efficient on the dumbbell with the tips above can help you get the most out of the workout
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