GENERAL WARM-UP

30 Seconds Each

Active Spidermans
Alternating Bird Dogs
Active Samson
Shoulder Taps
Down Dog
Front Plank

Single Dumbbell Warmup (Light Weight)

20 Seconds Each

Farmers Carry (Right)
Strict Press (Right)
Farmers Carry (Left)
Strict Press (Left)
Overhead Carry (Right)
Push Press (Right)
Overhead Carry (Left)
Push Press (Left)

MOBILITY

Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

WOD

50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press 35/50
50 Meter Double Dumbbell Walk*

• 1 Arm Overhead + 1 Arm at Hang

WORKOUT BRIEF

DESCRIPTION

• This workout will challenge your midline, overhead stability, and conditioning
• The primary movement in today’s workout is the AbMat sit-up
• After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat
• We expect this piece to take between 15-20 minutes to complete

DOUBLE DUMBBELL PUSH PRESS

• Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh
• Within the workout, it should be something you can complete with no more than 1 quick break

DOUBLE DUMBBELL WALK

• Each bell will be in a different position for the double dumbbell walk
• One bell will be locked out overhead while the other is in a farmers carry position by your side
• At the 25 meter mark, you’ll switch the position of the bells
• This should be a weight that allows you to complete the 50 total meters with 1 break at halfway
• This is ideally the same weight used for the push presses, but can be a different load if needed

ABMAT SIT-UPS

• If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells

MODIFICATIONS

DOUBLE DUMBBELL PUSH PRESS

• Single Dumbbell Push Press
• Odd Object Push Press
• Barbell Push Press

DOUBLE DUMBBELL WALK

• 200′ Single Arm Dumbbell Walk
• 200′ Single Arm Odd Object Walk
  

  FLOW

  50ft. Farmers Carry (Right)
  50ft. Overhead Carry (Right)
  50ft. Farmers Carry (Left)
  50ft. Overhead Carry (Left)

ABMAT SIT-UPS

• Sit-ups with Feet Anchored

PRACTICE ROUNDS

1 Round

With Lighter Weight:
10 AbMat Sit-ups
5 Double Dumbbell Push Press
50 Meter Double Dumbbell Walk (Switch at 25 Meters)

1 Round

With Workout Weight:
10 AbMat Sit-ups
3 Double Dumbbell Push Press
30 Meter Double Dumbbell Walk (Switch at 15 Meters)

STRATEGY + WOD

DOUBLE DUMBBELL MOVEMENTS

• While the AbMat sit-ups are the primary movement in the workout, the dumbbell movements will require the most thought
• If you plan on breaking anywhere in the dumbbell push presses, make it after the 9th rep
• This allows you to take a break, complete your 10th push press, and then transition immediately into the double dumbbell walk
• This efficient plan will also better allow you to complete the double dumbbell walk in 2 sets
• One break at the halfway point (25 meters) is ideal, as it allows you to switch your arm positioning for the final 25 meters
• Taking a quick break on each movement will likely be the most consistent option across the 5 sets of dumbbell movements

ABMAT SIT-UPS

• Having felt out the dumbbell weights and movements in the practice round, you’ll have a good sense of how they’ll feel in the workout
• Pace out your AbMat sit-ups based on your comfort level with the dumbbell movements
• If you know the weight will be challenging, keep moving forward, but slow down your cycle time
• If the weights feel manageable, see if you can push the pace through your AbMat sit-ups
• Just cycling these reps 1 second slower or faster can be the difference of over 3 minutes when all is said and done
• Move at a speed that is right for you – one that allows you to thrive on the dumbbells

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Lats
• Quads
• Calves
• Lower Back