MONDAY 8TH APRIL - WORKOUT
3 ROUNDS FOR REPS
WORK 1 MIN ON EACH STATION
Rx = 2x15kg (men)/10kg (women) dumbbells AND 1x 22.5kg (men) SDHP/1x 15kg (women) SDHP
Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells
Your score is the total reps accumulated in each round - there will be 3 scores!
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.
Aim for 15-20 reps for each movement
Try to maintain consistency between rounds. Keep shoulders back on the SDHP and set your feet outside shoulders.
Set your timer on an EMOM style - to beep every minute. On 3,2,1 go start with max DB thrusters, the next min will be SDHP (use 1 heavy DB for this) then onto Jump Overs and finish with Push Press. Last station is rest and record your total reps for that round. You will then start back at the Thrusters after your min rest. Score is total reps of each round. (3 scores to put into wodify).
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.
Sumo-Deadlift-Highpull: Set your feet slightly wider than shoulder width stance, hands inside legs with full grip on the DB, knees in line with toes, shoulders slightly in front of the DB at set-up. Keep your back flat and shoulders together, hips and shoulders rise at the same rate. Hips then extend. Heels down until hips and legs extend, shoulders then shrug, followed by a pull of the arms. Elbows move high and outside, DB moves over the middle of the foot, complete at full hip and knee extension with the DB pulled under the chin.
Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.
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!)