This was a variation on the 5-10-15 pattern that we've used many times before. The only real difference is which exercises were involved (it's not quite your basic push up/sit up/air squat combination. I wasn't there this time around, but it's pretty common to shoot for 1 round per minute when doing this type of WoD.
Both the thrusters and the dumbbell swings are going to involve holding weight over your head, so keep your form as tight as possible for those exercises. You don't want to tweak your back or drop weights on yourself. Bad things can happen that way.
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 5 thrusters
- 10 single arm dumbbell swings (left/right = 1)
- 15 V-Ups
Exercises
- Thrusters
Grab a pair of dumbbells; this time around, go as heavy as you want (the most I usually see is people using 15lb dumbbells). Start with the dumbbells at your shoulders with your palms facing each other (towards your armpits) and your knuckles facing out away from your body. You're going to be doing this in the hammer fist grip this time around (your forearm and the dumbbell make a hammer that you could swing). This is the start, or "racked" position for this exercise.
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the weights over your head, until your arms are fully extended. Push the dumbbells straight up & down, since any horizontal motion will put undue stress on your shoulders.
Bring the dumbbells back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
- Single Arm Dumbbell Swing
You only need one of your dumbbells for this exercise; the heaviest I've seen anyone use was 25lbs. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward in an arc until your arm is directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting.
Your arm should stay locked the whole time, so that you're actually swinging the dumbbell. If you start bending your arm at the elbow, you're doing more of a bicep curl. That's not what you're after in this case, so that's wasted effort.
At no point should you bend over, that can hurt your lower back. You always want to be facing forward, with a good lumbar curve. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. Since you want to work both arms evenly, you have to do a rep on each side for it to count ("left/right = 1" for short). You can do all of the reps on one side first if you want, so long as you do the full set on both sides (10 on each side, in this case).
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
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