AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders

DESCRIPTION

• Sets of jump rope separate the single dumbbell movements in today’s workout
• Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
• Your score at the end of 15 minutes is total rounds + reps completed
• The intended range for scores on this workout is 3+ to 4+ rounds

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

• Alternate arms every rep for a total of 10 each side
• Both heads of the dumbbell should touch the ground on each rep
• You can change hands on the floor or in mid-air

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES

• With a single dumbbell locked out overhead, you’ll alternate legs each rep
• Switch arms at the 10 rep mark and continue to alternate legs each rep

DOUBLE UNDERS

• Choose a number or variation that allows you to clear this station in roughly 45 seconds

MODIFICATIONS

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

• 20 Odd Object Ground to Overhead
• 20 Slamballs
• 20 Box Jumps

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES

• 20 Jumping Lunges
• 20 Odd Object Reverse Lunges
• 20 Bodyweight Reverse Lunges

DOUBLE UNDERS

• Reduce Reps
• 60 Single Unders (1.5x)
• 45 Seconds of Double Under Practice
• 20 Over-and-Back Dumbbell Hops
• 40 Line Hops
• 40 Double Taps

TIPS

• To move consistently across the 15 minutes of work, see if you can limit your breaks to 2 places:
• 1 break at the halfway point of each movement
• 1 break after each movement
• Taking short breaks of about 10 seconds in the middle of each movement and after each movement will have you moving in a “tabata-like” format (20 seconds on, 10 seconds off)
• Tabata can be helpful in ensuring you get the most of this workout by structuring your work and rest
• Unstructured rest plans can often eat into a significant amount of the workout, leaving us wondering how much time we actually spent not moving
• Following this format throughout the workout means you will have spent 10 minutes working and 5 minutes resting and transitioning
• It can also help to break a longer workout down into smaller, more manageable chunks
• Consider this approach when putting together your game plan for this workout