Workout of the Day

Grab a Timer

Written By Charleh Knighton  |  Burpees 

12 Minute AMRAP:
10 Alt DB Snatch (50lbs/35lbs)
15 Burpees to 6in Target
20 Cal Row


WODprep Strategy Top Tips:

Now, each round of this workout starts with 10 alternating dumbbell snatches. Grab a dumbbell, and remember to switch arms after each snatch.

After the snatches, it’s time for 15 burpees. When you do these, make sure your chest touches the ground, and as you jump up, reach for a 6-inch target overhead on every rep. It’s all about getting that full range of motion.

To finish off each round, hop on the rowing machine and row for 20 calories. Give it your all!

Once you’re done with the rowing, it’s back to the dumbbell snatches to start the next round. Keep going until the timer runs out.

Now, here are some tips to help you through this workout. When choosing a dumbbell weight, pick one that’s challenging but still allows you to maintain proper form. You don’t want to sacrifice technique for a heavier weight.

Also, remember to pace yourself. It’s a 12-minute workout, so don’t go all out right from the start. Save some energy for the later rounds.

When it comes to the dumbbell snatches, focus on efficient movement. Use your hips and legs to generate power and make each snatch count.

During the burpees, find a steady pace that you can maintain throughout the workout. Consistency is key here.

And finally, when rowing, try to establish a rhythm and aim for a consistent pace. Keep pushing yourself, but don’t burn out too early.

If you feel like the prescribed dumbbell weight is too heavy, feel free to adjust it. You want to be able to perform the snatches with proper technique.

Similarly, if you need to, you can reduce the number of burpees to 10 or 12 to keep up the intensity.


Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:

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