4 PULL-UPS/8 DB ROW
4 PIKE PUSH-UPS
8 DB SWINGS
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is the total rounds and reps achieved in 14 min.
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. Hit the Rx+ button if you use 22.5/15kg dumbbells.
Aim for 11 plus rounds!
For the dips the edge of a bed works well or chair against wall. Keep your hips close to the bed/chair and don’t drop below 90 degrees with your elbows. Pike Push-ups are very difficult. Scale option will be normal pushups
Set your timer to count down from 14 min. At 3,2,1 start with your pull-ups or DB rows, dips, push-ups and finish with DB/KB swings. Repeat as many rounds as possible in 14.
Pull-ups: Set-up with hands in overhand grip just outside your shoulders on the bar, hang with arms extended in a hollow position (pull up to engage shoulders, feet together, bum squeezed and toes pointed). Eyes forward. Engaging your lats, pull up to bar maintaining hollow position, don't let your chest lead! Finish position is chin over bar. Descend with control. A good start is underhand position (chin ups), a little easier that the overhand grip.
Bent Over Row: Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.
Dip: Begin with elbows in a full locked out position, hips close to object (couch, bed . . .). Torso stays vertical and arms straight to start. Send elbows back and descend until triceps are at 90 degrees. Press through the chest and triceps back to your starting position. To start keep feet close to object, as theses become easier gradually start to move feet further out.
Pike Push-up: Start in a V shape, on toes, hips up with hands just outside of shoulders and arms fully locked out. Descend by sending your elbows back the way until the top of your head makes contact with floor, then drive up hard through your hands to full lockout of the elbows. To start these, use a cushion for your head or jumper. As you progress, remove the cushion. Need it to be harder? Pop your feet on a couch or raised object! Scale option will be normal pushups!
Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).
American Dumbbell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead with biceps beside ears. Russian Dumbbell Swings: This is performed the exact same as the American swing however you only bring the DB/KB up to eye level.