We will end the week with a workout that features three dumbbell movements: dumbbell power cleans, dumbbell thrusters, and dumbbell box step-ups. Though dumbbell exercises are often suggested as an alternative for beginners, even experienced athletes will find that dumbbell exercises challenge the body differently than barbell exercises. Dumbbell exercises highlight and help correct the natural strength imbalances in the body. Please note that today’s WOD will also challenge your grip. Don’t be afraid to lay the dumbbells down and rest your hands between sets.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 minute AMRAP:
10 dumbbell power cleans (35lb, 25lb)
10 dumbbell thrusters (35lb, 25lb)
10 dumbbell box step-ups (35lb, 25lb)
Beginners will do the same workout as more experienced athletes today, just with a lighter weight. However, if your squatter isn’t working this Friday, please perform dumbbell push presses instead of thrusters in today’s WOD. You can also combine thrusters and push presses. Do what’s right for you!
Scaled 1:
10 minute AMRAP:
10 dumbbell power cleans or hang power cleans (10lb, 5lb)
10 dumbbell thrusters (10lb, 5lb)
10 dumbbell box step-ups (10lb, 5lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 minute AMRAP:
10 dumbbell power cleans (25lb, 15lb)
10 dumbbell thrusters (25lb, 15lb)
10 dumbbell box step-ups (25lb, 15lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of reps you completed during the 10 minute AMRAP. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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