Greatness From Small Beginnings
4 rounds for time of: 50-ft. walking lunge* 50 Abmat sit-ups Men: 50-lb. dumbbells Women: 35-lb. dumbbells *1 dumbbell overhead, 1 dumbbell in the front rack. Scaling Both exercises in this workout challenge the midline. The overhead lunge should be Read More …
3 rounds for time of: 10 dumbbell power snatches, left arm 10 single-arm overhead squats, left arm 10 L pull-ups 10 dumbbell power snatches, right arm 10 single-arm overhead squats, right arm 10 L pull-ups Men: 50-lb. dumbbell Women: 35-lb. Read More …
For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for Read More …
3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling This couplet pairs a light weightlifting movement that Read More …
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Scaling Reduce Read More …
For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Read More …
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you Read More …
“Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm ***Substituted 1000m. row with 800m. run*** Read More …
Complete as many rounds as possible in 12 minutes of: 30 abmat sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling Modify this workout so you can complete several rounds quickly Read More …
7 rounds for time of: 14 dumbbell deadlifts 14 alt. dumbbell shoulder presses Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that Read More …