FRIDAY 22ND MARCH - WORKOUT LIGHT

 
 
 

3 Rounds For Time:

10 Russian DB/KB Swings

10 Sit-ups/Crunches

10 Push-ups (to knees)

20 DB taps


Rx = 10kg (men)/5kg (women) dumbbells

Score:

Your score is the time it takes you 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.

Goal:

Aim for sub 9 min

Top Tips:

If the push-ups challenge you, go to your knees.  Keep the swings and tuck crunches/sit-ups unbroken.

Workout Description

Set your timer to count up, on the starting signal complete 10 swings, 10 crunches, 10 push-ups and finish with 20 DB Taps.  Repeat 2 more times and record your time on wodify.

Movements.

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.

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.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).

Dumbbell taps: bring one foot to tap the dumbbell and then alternate to the other foot. 2 taps = 1 rep