Workout of the day

Get ready for the Dumbbell Dominator! Today’s WOD is designed to test your endurance and strength with a challenging AMRAP that will get your heart pumping. Grab your dumbbells and get ready to crush it!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 10 Dumbbell Burpee Deadlifts (50 lb / 25 lb) (22.5 kg / 12.5 kg)
  • 10 Dumbbell Hang Squat Cleans (50 lb / 25 lb) (22.5 kg / 12.5 kg)
  • 10 Dumbbell Thrusters (50 lb / 25 lb) (22.5 kg / 12.5 kg)

Scaling

  1. Scale the weight:
    • Beginners: 20 lb / 10 lb
    • Intermediates: 35 lb / 15 lb
  2. Scale the movements:
    • Burpee Deadlifts: Perform regular burpees with no weight
    • Hang Squat Cleans: Perform hang power cleans instead
    • Thrusters: Perform front squats with no press

No equipment

  1. Dumbbell Burpee Deadlifts: Use household items like a backpack filled with books. Alternatively, perform bodyweight burpees.
  2. Dumbbell Hang Squat Cleans: Use a filled backpack or perform bodyweight air squats.
  3. Dumbbell Thrusters: Use a filled backpack or perform bodyweight squats with an overhead reach.

Warmup

  1. Dynamic Stretching (5 mins):
    • Arm Circles (30 seconds each direction)
    • Leg Swings (30 seconds each leg)
    • Hip Circles (30 seconds each direction)
    • Torso Twists (30 seconds)
  2. General Warm-up (5 mins):
    • Light Jog or Jump Rope (3 minutes)
    • 10 Air Squats
    • 10 Push-ups
  3. Specific Warm-up (5 mins):
    • 5 Dumbbell Deadlifts (light weight or body weight)
    • 5 Dumbbell Hang Squat Cleans (light weight or body weight)
    • 5 Dumbbell Thrusters (light weight or body weight)

Cooldown

  1. Light Jog or Walk (3 mins)
  2. Static Stretching (7 mins):
    • Hamstring Stretch (1 minute each side)
    • Shoulder Stretch (1 minute each side)
    • Quad Stretch (1 minute each side)
    • Seated Forward Fold (2 minutes)