I had to miss this class, but Al was nice enough to send me the WOD. It's a really simple rep scheme (just do 2 fewer of each exercise after every round) but I wrote out the whole thing for simplicity's sake. Pick a pair of dumbbells you like, because you'll end up doing 110 reps of each exercise. Those dumbbells are going to be your friend for a little bit. Also, each of those exercises requires you to use your legs to drive the momentum. Basically, your legs are very likely to be sore after you're done. So, stretch those out and warm up well.
As far as safety goes, watch your form on the push presses. You won't have much weight in your hands, but the same rules apply as always: protect your back with good form. Even a small amount of weight can tweak your back over enough repetitions.
WoD
- 20 weighted dumbbell step ups
- 20 dumbbell push presses
- 20 weighted lunges with dumbbell (left/right = 1)
- 18 weighted dumbbell step ups
- 18 dumbbell push presses
- 18 weighted lunges with dumbbell (left/right = 1)
- 16 weighted dumbbell step ups
- 16 dumbbell push presses
- 16 weighted lunges with dumbbell (left/right = 1)
- 14 weighted dumbbell step ups
- 14 dumbbell push presses
- 14 weighted lunges with dumbbell (left/right = 1)
- 12 weighted dumbbell step ups
- 12 dumbbell push presses
- 12 weighted lunges with dumbbell (left/right = 1)
- 10 weighted dumbbell step ups
- 10 dumbbell push presses
- 10 weighted lunges with dumbbell (left/right = 1)
- 8 weighted dumbbell step ups
- 8 dumbbell push presses
- 8 weighted lunges with dumbbell (left/right = 1)
- 6 weighted dumbbell step ups
- 6 dumbbell push presses
- 6 weighted lunges with dumbbell (left/right = 1)
- 4 weighted dumbbell step ups
- 4 dumbbell push presses
- 4 weighted lunges with dumbbell (left/right = 1)
- 2 weighted dumbbell step ups
- 2 dumbbell push presses
- 2 weighted lunges with dumbbell (left/right = 1)
Exercises
- Weighted Step Ups
Set up a platform with one riser on each side. These are just like regular step ups, but you have to hold dumbbells at your side like suitcases.
Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
- Dumbbell Push Presses
You'll need two dumbbells, so grab two that are relatively heavily for you. I usually see between 15lb and 30lb dumbbells.
To start, hold the dumbbells slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. You want the weights "racked" against your chest, with your elbows farther forward than the the weights. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the dumbbells from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding dumbbells. As you come up, press the weights directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weight directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Finish your rep by bringing the weights back to beginning/racked position.
- Weighted Lunge (with Dumbbell)
Grab two dumbbells, and hold the weights at your side, one on each side. Think of carrying a pair of suitcases.
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. Make sure that your front foot is firmly planted on the ground; the heel of your foot should be touching the ground. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees).
One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that.
This time around, you get credit for a rep once both legs come forward (we call this "right/left = 1" for short).
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