TUESDAY 23RD APRIL - WORKOUT

 
 
 

4 ROUNDS FOR TIME:

10 BURPEE DEADLIFTS

100 SINGLE UNDERS

10 JUMP OVERS

100 SINGLE UNDERS


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

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


Score:

Your score is 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. Hit the Rx+ button if you use the Rx+ weights.

Goal:

Aim for Sub 15 min

Top Tips:

Keep back flat and lats engaged when doing the burpee deadlifts

Workout Description

Set your timer to count up, on the starter signal begin 10 burpee deadlifts, 100 single unders, 10 jump overs (we use an upright DB for these) and then 100 single unders.  Complete 4 rounds for time.

Movements:

Burpee Deadlifts:  Place DB's on the floor shoulder width apart. Come down into a burpee with hands on the DB's, as you rise, bring your feet forward towards the DB's, set your back and stand with the DB's performing a Deadlift.

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).

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.