WOD

5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Dumbbell Russian Swings
1 Minute Rest

DESCRIPTION

• We’ll work through three 1-minute stations in today’s 5 round workout
• Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 15 minutes or work time
• With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
• Reps cans be recorded during the rest between rounds

PLATE HOPS

• Plate hops are a simple plyometric movement that do a great job of getting your heart rate up due to their quick cycle time
• We’ll count a rep every time the feet make contact with the top of the plate
• Ideally we’re using a plate that is fairly low to the ground

WEIGHTED SIT-UPS

• You’ll anchor your feet under dumbbells, the couch, or another sturdy object for this station
• Hold a dumbbell high up on your chest as you do your sit-ups
• This is ideally a weight that allows you to move for the majority of the minute
• If you only have heavy weights available, complete “strict sit-ups” instead where you don’t use an arm throw

DUMBBELL RUSSIAN SWINGS

• Holding one head of the dumbbell, you’ll swing the weight high enough that the arms are parallel with the ground at the finish
• This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh
• You can also hold the handle of the dumbbell and swing with one arm, alternating sides every 5 reps

MODIFICATIONS

PLATE HOPS

• Box Jumps
• Line Hops
• Over and Back Dumbbell Hops
• Double Taps
• Reverse Lunges Off Plate

WEIGHTED SIT-UPS

• Reduce Weight
• Strict Sit-ups (No Arm Throw)
• Regular Sit-ups
• Front Plank

DUMBBELL SWINGS

• Single Arm Dumbbell Russian Swings
• Russian Kettlebell Swings
• Odd Object Swings
• Glute Bridges (Weighted or Unweighted)

TIPS

• Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
• The plate hops and weighted sit-ups are the easiest stations to keep moving on, but the swings will present a bigger challenge
• Coming off the sit-ups (where the heart rate isn’t that high) and having 1 minute of rest to follow is a nice incentive to hold on to the dumbbell for most of the minute
• Get to at least the 30 second mark before putting the weight down
• If you’re feeling good at half way, see if you can hold on for another 15 seconds
• If you still feel like you’re able to hold on at 45, let’s finish out the whole minute
• These mini goals within the minute can help you get the most out of your time on the dumbbell