Every :90 x12 RoundsRound 1: 6-8 Burpees Over the Rower + 12-15 Calorie RowRound 2: 6 Devil Press + 6 Dumbbell Box Step up (24/20″)Round 3: 6-8 Burpees To Target + 10 Alternating Single Arm DB Hang Squat Clean Thruster (5 each arm)
Load: 50/35 lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): For our warmup today, we will want to prep for a lot of dumbbell work.Warming up your shoulders and forearms will help. Use some arm and wrist circles to get the blood flowing, and use some box step-ups and goblet squats to warm up for our step-ups and our clean thrusters.
Stimulus: Grip intensive and Dumbbell specific work.
Strategy: We have 1:30 intervals today. Each interval is designed to take anywhere from one minute to a minute fifteen worth of work. This means we will be working at a high output for the entire 18 minutes. Be smart in the weights you choose, and ranges you hit.
- Row Calories– Long pulls with an upright torso. Getting started will be important here.Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm. We don’t have a lot of calories here, so you can increase your stroke rate slightly to get the calories knocked out.
- Devil’s Press– Ensure your movement quality is high. When driving the dumbbells up, don’t let them get away from you. Keep the dumbbells close to your body, and after locking out, keep them tight to your body as you guide them back to your hips and the floor for your next rep.
- Dumbbell Box Step-up – These are not step-overs , so you’re going to stand tall on the box and step down on the same side for your next rep. Use a slight swing in the dumbbells to drive tall on the box.
- Alternating Single Arm Dumbbell Hang Squat Clean Thruster– We have a unique dumbbell variation here. One Dumbbell starts on the ground. Pull yourself into the bottom of the squat, using as much of your hips and as little of your arms as possible.Drive out of the squat to complete your thruster. Then return the ground on the same arm, with one head of the dumbbell touching the floor. Continue for all 5 reps then switch arms.
Want to improve your Rowing technique? Check out the video below:
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