WEDNESDAY 3RD APRIL - WORKOUT LIGHT

 
 
 

4 RFT

10 BURPEE OVER DB

10 GTOH

10 GOBLET SQUATS

 

Rx = 10kg (men)/5kg (women) dumbbells

  

Score:

Your score will be the total time it takes you to complete 3 rounds of the movements.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.

Goal:

Aim for sub 13min

Top Tips:

Top tips:  GTOH is surprisingly hard, the goblet squats become your rest - only 1 DB needed for the goblet squat (hurray!).  Keep the burpees fast and stay low to the ground, there is no need to open up hip at the top of the burpee when going over an object.  Clean and Push Press is a good option for today's Ground to Overhead movement.

 

Workout Description

Set your timer to count up. At the sound of the start signal, get started on the burpees over dumbbell, not need to open the hip at the top, stay low to the ground for these.  Complete the GTOH with the DB’s using either the clean and push press or clean and jerk (see movements), finish with 10 Goblet squats (1 db for these).  Complete 4 rounds for time and record your score to wodify.

Movements:

Burpee over DB: Standing side on to your dumbbell, throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands keeping as low as possible to the ground and perform a two footed jump (or step) over your dumbbell.

Dumbbell Clean & Push Press: 1 head of the dumbbell touches the floor, stand squeeze your bum and shrug single dumbbell onto shoulder. Shallow dip with torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB overhead keeping bicep in line with ear.

or

Dumbbell Clean & Jerk: Set your feet under hips and send hips back bringing one head both dumbbells to the floor. From this position, stand, squeeze your bum and shrug dumbbells onto shoulders. Perform a shallow dip with torso in a vertical position, as you rise out of the dip squeeze your bum and drive DB's overhead, as the dumbbell's travel upwards, you will travel down and land in a partial squat (feet under shoulders). Rep is complete once you stand up with weight still overhead.

Goblet Squat: Set your feet under your shoulders. Position 1x Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.