THURSDAY 9TH MAY 2019 - WORKOUT

 
 
 

FOR TIME:

50 DB THRUSTERS 15/10KG

50 TOES TO DB

50 JUMP OVERS

100 SINGLE UNDERS/50 DU

 

Rx = 15kg (men)/10kg (women) dumbbell

Rx+ = 22.5kg (men) and 15kg (women) dumbbell

 

Score:

Your score is the 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 Rx+ weights.

Goal:

Aim for sub 15 min

Top tips:

Break all into manageable sets especially the thrusters.  Toes to DB bring as high as is comfortable.

Workout Description:

Set your timer to count up.  Start with the Thrusters then move on to the Toes to DB/ Crunches, Jump Overs/Step-ups and finally finish with Single Unders/DB taps.  Take the total time and post into wodify.

Movements:

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.

Toes to Dumbbell: Start lying on the floor with both arms overhead hanging onto heavy dumbbells OR a sturdy piece of furniture. Squeezing your bum and feet together (point your toes and make it pretty!) raise your feet up and bring them to the dumbbells/anchor overhead. When you return your feet to start position, keep your bum squeeze and abs engaged as you lower your legs with control. Aim to NOT touch the floor keeping abs contracted. It's hard - have fun!

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.

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 (1 toe tap = 1 skip).