WEDNESDAY 8TH MAY 2019 - WORKOUT

 
 
 

HELEN

3RFT

400M RUN / 2 MIN CARDIO OPTION

12 PULL-UPS / 18 BENT OVER ROWS

21 DB SWINGS

 

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

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

  

Score:

Your score is the total time taken to complete 3 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.

Goal:

Aim for sub 12 min

Top Tips:

This is a sprint workout, all work ideally should be unbroken.  Choose a weight where this will be achieved.

 

Workout Description:

Set your timer to count up.  At 3,2,1 go start with your 400m Run or 2 min cardio option.  Complete 12 Pull-ups OR 18 Bent over rows then 21 DB/KB Swings.  Complete 2 more rounds and input your time into wodify.

Movements:

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.

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.