December 16, 2020

Posted By: Christi

For time:
21 Double Dumbbell Ground-to-Overheads, 40/25 lbs
21 Dumbbell Burpees, 40/25 lbs
100 Double Unders
15 Double Dumbbell Ground-to-Overheads, 40/25 lbs
15 Dumbbell Burpees, 40/25 lbs
100 Double Unders
9 Double Dumbbell Ground-to-Overheads, 40/25 lbs
9 Dumbbell Burpees, 40/25 lbs
100 Double Unders

Goal: sub 17 mins
Note: Depending on class sizes and DB needs, KB options will be be given

Ohhhh this one looks good in that tough kind of way. The loading is reasonable but with the movements this is going to be quite low back intensive. The double dumbbell ground-to-overhead is a movement that you will need to focus on bending your knees in order to keep your back flat. It will feel more like a squat than a deadlift. It’s okay to only touch one head of the dumbbell to the ground in order to keep position. If needed, sub out a heavy kettlebell swing to keep quality position. The dumbbell burpee is identical to a regular burpee but with your hands on the weight. Stand up to the top of a deadlift and there is no weight going overhead. This is going to require some smart pacing and management with the conflict of movements. Make sure to adjust loading, lower volume, or modify movements if needed to get the benefit of the workout and keep quality movement. Doubles should feel more like a “break” than anything!

3 Rounds For Quality:
:45sec Banded Plank
:15 sec Ring Support
:45sec Banded Plank
:15 sec Lateral Raise Hold
:45sec Banded Plank
-Rest as needed between each round

Midline and shoulder maintenance work to finish things off for today. The banded plank should have you maintaining a solid plank position and avoid letting the hips sag or be pushed down. Ring support should have you keeping an active shoulder. Adjust this movement by going off boxes or with a toe spot. Lateral raise has you holding either plates or DB’s in a lateral position while maintaining an active shoulder. As always this is to be done for quality over speed.