Menu
GENERAL WARM UP 5-15minutes
Bike, Row, Run 1x:
–3min with a :10sec burst throughout
2 Round:
–5ea Spiderman Lunge + Rotation
–10 Dumbbell Goblet Squat
–5ea Single-Arm Dumbbell Press
–:20sec Plank Ups
SPECIFIC WARM UP 15-25minutes
Dumbbell General Warm-Up 1x:
–6 Dumbbell Deadlifts
–6 Dumbbell Bent Over Row
–6 Dumbbell Power Clean
–6 Dumbbell Squats
–6 Dumbbell Push Press
Burpee General Warm-Up 1x:
–5 No Push Up Burpee
–5 Burpee
Dumbbell Thruster Specific Warm-Up 1x:
–5 Dumbbell Thruster (on coach’s call)
3 Rounds For Time:
20 Dumbbell Thruster (50’s/35’s)
20 Lateral Burpee Over Dumbbells (side by side)
Goal: Sub 12 min
3 Rounds For Time Scaled Version:
15 Dumbbell Thruster (35’s/20’s)
15 Lateral Burpee Over Dumbbells
Goal: Sub 12 min
3 Rounds For Time Minimal Gear Version:
20 Dumbbell Thruster (50’s/35’s)
20 Lateral Burpee Over Dumbbells
Goal: Sub 12 min
3 Rounds For Time Bodyweight Version:
20 Lunge, Lunge, Squat
20 Burpees
3 Rounds for Quality:
3 Toes to Bar
5 Hanging Leg Raise to Parallel
7 Hanging Knee Raise
9 Standing Teapot/side (moderate)
18 Russian Twist (light)
