FRIDAY 19TH APRIL - WORKOUT

 
 
 

4 ROUNDS FOR TIME

5 MAN MAKERS

100 SINGLE UNDERS


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

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

Score:

Your score is the total time taken to complete 4 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.

Goal:

Aim for sub 13 min

Top Tips:

Scale man makers as required (see notes for ideas on this).  Keep skips/DB taps as unbroken as you can!

Workout Description:

Set your timer to count up from zero.  Once the timer has beeped start on your 5 man makers then 100 single unders.  Complete 3 more rounds and record total time to wodify.

Movements:

Man Maker: These make you crazy strong! Start in a plank position with hands on top of the dumbbells (hexagon only!), push-up (feet together, tummy tight), Row right arm, row left arm, jump your feet forward into squat stance (under your shoulders) brining the weights to your shoulders and perform a thruster (front squat and press overhead). One rep done!

Scaled Man Maker: Plank position (on toes or knees), hands on dumbbells, perform push-up on knees, back to plank position, row right arm, row left arm. Bring feet forward and stand, place DB's on shoulders and perform one front squat.

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 tap = 1 skip).