There's one main WoD and if time you do the second. You start off with one rep of a dumbbell squat and a burpee over bar and then increase in rep each round, so two, then three, etc. until 10. So you think hey, that seems pretty simple. But it will start to get taxing on your legs and cardio around 5 and then you're just wanting it all to be done. Don't get sloppy with the form as those squats start getting gnarly near the end and your knees and lower back might suffer.
Just to give you an idea, I barely had time (maybe a minute left) to do power cleans at the end and I used 15 lb dumbbells for the dumbbell squat. So if you're really wanting the Rx weights, for men it was 50 lbs and women 35 lbs. Beasts!
As usual, enjoy!
Warm up
Italicize Number of Rounds and bullet list the exercises
- 25 jumping jacks
- 10 bottom downs
- 5 lunge to elbow
- 10 arm circles
WoD
12 minute cap - Rep scheme: 1-2-3-4-5-6-7-8-8-9-10
If time remaining
- Max power clean
Cash out
4 rounds
- 20 seconds hollow rocks
- 10 sec rest
- 20 second hollow rock hold
- 10 sec rest
Exercises
- Dumbbell squat
Grab hold of two dumbbells, one in each hand. Bend your elbows so that one of the dumbbell ends is placed on your shoulders, your hands should be "facing each other and not to the mirror a la hammer grip style. This is your starting position. Squat down making sure your knees don't go over your tows, and try to break parallel before you come back up. - Bar facing burpees
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it's perpendicular to the way your body is oriented for the push up portion of the burpee. You're going to jump right over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump right over the bar. You're going to end up jumping back and forth over the bar. With a weight lifting bar, this forces you to jump at least a few inches off the ground.
Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step over the bar instead of jumping. This takes less energy, but still makes you do the work - Power clean
A single rep of a power clean is essentially a weighted squat with some hand motions thrown in. This exercise is meant to be done with barbells, so if you feel comfortable using that weight, go for it. If you aren't comfortable with that weight or the technique using a bar, switch to a pair of dumbbells. Remember, just make sure that you're comfortable with the form with whatever you use.
To begin with, put the weight on the ground in front of you (this is different than the "high hang" where you start with the weight near your thighs). Squat down to grab the weights, but remember to face forward and keep your chest facing forward. As you stand up, shrug your shoulders aggressively. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. However, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the dumbbells up to about chest level and squat down at the same time. If you were to watch the path the weights travel, it should be completely vertical. If the weights travel in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the dumbbells near your chest/clavicle.
You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up in a squat with the dumbbells at your chest. Don't actually let go of the weight, that can be all sorts of bad. However, you'll find that because it's a quick squat down, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest.
As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. Again, practice just the squat motion a few times so that it feels natural.
Lastly, just stand up while holding the weight at your chest. Once you've stood all the way up, you can drop the weights back down to the ground to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion. - Hollow rocks
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground. - Hollow rock hold
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Do not let your hands or feet touch the ground and don't rock.
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