THURSDAY 7TH MARCH 2019 - WORKOUT

 
 
 

2 Rounds For Time:

75 Single Unders

20 DB Hang Power Clean 15/10kg

75 Single Unders

20 DB Push Press 15/10kg

75 Single Unders

20 Burpees


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

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


Score:

Your score is the time it takes you to complete 2 rounds.

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 Rx+ weights and or 50 Double Unders instead of singles.

Goal:

Aim for sub 15 min

Top Tips:

This is a sweaty one!  Keep moving, minimal rest and pace the burpees!

Workout Description:

Set your timer to count up. STart with 75 single unders then 20 hang power cleans, 75 single unders, 20 push press, 75 single unders and finish with 20 burpees.  Complete one more round and record your total time.

Movements:

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (2 taps = 1 skip)

Dumbbell Clean: Start with both heads of the dumbbell in hang position (at knees), rapidly stand and squeeze your bum bringing the dumbbells up to your shoulders with an aggressive shrug. You can land in a partial or full squat in this movement and return to full standing position.

Dumbbell Push Press: 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, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

Burpee: 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 and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.