21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

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21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

STIMULUS

DESCRIPTION

• There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
• After each round on the dumbbell, you’ll complete 50 double unders
• There is no rest between the first coulplet and the second
• The workout flows as follows:
  21 Dumbbell Power Cleans, 50 Double Unders
  15 Dumbbell Power Cleans, 50 Double Unders
  9 Dumbbell Power Cleans, 50 Double Unders
  21 Dumbbell Front Squats, 50 Double Unders
  15 Dumbbell Front Squats, 50 Double Unders
  9 Dumbbell Front Squats, 50 Double Unders
• Your score is the total time it takes you to complete the full workout
• We expect this piece to take around 10-16 minutes to complete

DUMBBELL MOVEMENTS

• We’re looking to use one dumbbell weight for both movements
• This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
• On the power cleans, only one head of the dumbbell has to touch the floor on each rep
• If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

DOUBLE UNDERS

• Choose a number or variation here that takes around 1 minute to complete

MODIFICATIONS

DOUBLE UNDERS

• Reduce Reps
• 75 Single Unders (1.5x)
• 60 Seconds of Double Under Practice
• 25 Over-and-Back Dumbbell Hops
• 50 Line Hops
• 50 Double Taps

DUMBBELL FRONT SQUATS

• Single Arm Dumbbell Front Squats
• Goblet Squats (Kettlebell or Dumbbell)
• Odd Object Goblet Squats
• Barbell Front Squats
• 2x Jumping Squats (42-30-18)

DUMBBELL POWER CLEANS

• Single Arm Dumbbell Power Cleans
• Odd Object Ground to Shoulder
• Single Dumbbell Russian Swings
• Barbell Power Cleans

TIPS

• Double dumbbell movements can be challenging, not only because of their weight, but also due the unstable nature of the objects
• Shorter bursts can be mentally and physically more manageable on both the dumbbell movements over the course of the 90 total reps today
• Consider quick breaks of 10 seconds or less along the way on all movements to help keep you on moving towards the end goal:
• Round of 21:
  • 1 Set: 21
  • 2 Sets: 12-9
  • 3 Sets: 7-7-7
  • 4 Sets: 6-5-5-5
  • 5 Sets: 5-4-4-4-4
• Round of 15:
  • 1 Set: 15
  • 2 Sets: 8-7
  • 3 Sets: 5-5-5
  • 4 Sets: 4-4-4-3
  • 5 Sets: 3-3-3-3-3
• Round of 9:
  • 1 Set: 9
  • 2 Sets: 5-4
  • 3 Sets: 3-3-3
• 50 Double Unders:
  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10