MONDAY 6TH MAY 2019 - WORKOUT

 
 
 

FOR TIME:

30 PUSH JERK

15 BURPEE OVER DB

30 DB FRONT SQUAT

15 BURPEE OVER DB

30 THRUSTERS

15 BURPEE OVER DB

 

Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells

  

Score:

Total time taken to complete all 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. Hit the Rx+ button if you use the heavier weights.

Goal:

Aim for sub 12 min

Top tips:

 Keep low and move consistently through the burpees.  Rest as needed through the Push Jerk, Front squat and Thrusters - break into manageable sets.  Making a plan is good at the outset, 3x10 or 6x5.

 

Workout Description:

Set your timer to count up.  At the sound of the starting signal, start your push jerk, then burpees, front squat, burpees over DB, thrusters and finish with final set of burpees over DB.  Take your time and record to wodify.

Movements:

Push Jerk: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, pressing your arms overhead, as you are pressing overhead, drop into a partial squat. Stand and fully extend your hips with arms locked out overhead (biceps beside ears) and your rep is complete! Timing is everything here - squeeze your bum before your arms travel up!

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.

Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.

Thruster: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.

Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descent into your squat