TUESDAY 21ST MAY 2019 - WORKOUT LIGHT

 
 
 

AMRAP 12

20 DB DEADLIFT

200M RUN / 90s CARDIO OPTION

20 SIT-UPS

 

Rx = 2x10kg (men)/5kg (women) dumbbell

  

Score:

Your score is the total rounds and reps achieved in 12 min.

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 4-5 rounds

Top Tips:

Keep back flat and tight on the deadlifts.  Move through the sit-ups quickly, use a cushion or jumper to support your lower back if needed.

Workout Description:

Set your timer to count down from 12 min.  On 3,2,1 start with your 20 DB Deadlifts, then 200m run / 90s cardio option and finish with 20 sit-ups / crunches.  Repeat until the timer reaches 0.  Keep a track of your total rounds and reps achieved and post to wodify.

Movements:

DB Deadlift: Feet set under hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of dumbbell on the floor to start. Keep your shoulders pinned together and back flat. Coming up your hips and shoulders rise at the same rate until the dumbbells pass the knee, then pull your chest through and stand tall. Keep your weight back in your heels for this movement.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.