TUESDAY 23RD APRIL - WORKOUT LIGHT

 
 
 

4 ROUNDS FOR TIME:

10 DEADLIFTS

50 SINGLE UNDERS / DB TAPS

10 STEP-UPS

50 SINGLE UNDERS / DB TAPS


Rx = 10kg (men)/5kg (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.

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, 50 single unders or db taps, 10 step-ups and then 50 single unders or db taps.  Complete 4 rounds for time.

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.  

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.