GENERAL WARM-UP

6 Minutes For Quality

100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)

Performed With Lighter Dumbbell

MOBILITY

Dumbbell Warrior Squats: 45 Seconds

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

WOD

AMRAP 20:
7 Double Dumbbell Power Cleans 35/50
7 Burpees
200 Meter Run

WORKOUT VARIATIONS

FULL EQUIPMENT

AMRAP 20:
7 Power Cleans 95/135 M-75/105

7 Burpees
200 Meter Run

WORKOUT BRIEF

DESCRIPTION

• Today, we’ll complete the double dumbbell power clean version of the workout
• This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps
• Choose weights and variations that allow you to complete 8+ rounds today
• This works out to a round every 2:30

DOUBLE DUMBBELL POWER CLEANS

• Choose a light-moderate set of dumbbells that you are ideally able to cycle unbroken each round
• If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps

BURPEES

• These are standard burpees
• Chest and thighs hit the floor in the bottom
• You can jump up or step up off the ground
• Finish each rep at full extension with a small jump and clap overhead

RUN

• The runs must be completed in full to count towards your score

MODIFICATIONS

DOUBLE DUMBBELL POWER CLEANS

• Single Dumbbell Power Cleans
• Odd Object Power Cleans
• Barbell Power Cleans

200 METER RUN

• 250 Meter Row
• 500 Meter Bike Erg
• 200 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 150 Meter Trueform or Air Runner
• 15 Shuttle Runs [10 Meters]

STRATEGY + WOD

GENERAL

• Look to challenge yourself on the inside movements and use the runs as somewhat of a “recovery”
• If you can move with a purpose through the power cleans and the burpees, you’ll have about 1 minute to “catch your breath” on the 200 meter run
• Go unbroken for as long as you can on the power cleans, as you’ll always be able to keep moving forward on the burpees and run
• Use your first two rounds as feel out rounds to get you introduced to the workout
• These should be your slowest rounds of the day, not your fastest
• After your first two rounds, as the workout name suggest, erase all thoughts from your mind and settle into this rhythm
• We’ll feel out a full warmup set at workout weight and speed to give you an idea of what pace might be most sustainable for you over the 20 minutes
• After completing this set, we’ll rest 3-5 minutes, then start the workout

AFTER PARTY

Capacity Builder

5 Rounds:
AMRAP 90 Seconds:
15 V- Ups
Max Strict Handstand Push-ups or Push Ups

Rest 30 Seconds Between Sets