Today's workout is - 010720 ⏱Workout-time:
18 MINUTES
Don't forget to start with a warm-up-
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🥉DIFFICULTY - VIGOROUS ROOKIE:
3 ROUNDS FOR TIME:
(complete as fast as possible)
100-150 Single-unders
14 Dumbbell Deadlift
14 Dumbbell clean & Jerk/ Hang clean & Push press
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🥇DIFFICULTY - VIGOROUS WARRIOR:
3 ROUNDS FOR TIME:
(complete as fast as possible)
50 Double-unders
20 Dumbbell Deadlift
20 Dumbbell clean & Jerk
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Recommended Weight -
♂ Men: 50lbs | 22.5kg
♀ Women: 35lbs | 15kg
Important Pointers for the workout:
✔Double-Unders - Keep your body straight, look forward and arms next to your body. use your wrist and not your arms to move the jump rope, keep a steady rhythm and Jump high.
✔Dumbbell deadlift - start with a straight back and weight touching the ground between your feet, hips higher than the knees and lower than the shoulders. Push up while moving your hips forward to a lock position with a straight body. On the way down hinge your hips back while lowering the weight in a straight line to the ground.
✔Clean - while holding the dumbbell on the floor, push aggressively with your legs until you get to full extension, then continue with your shoulder and elbow, let the dumbbell rest on your shoulder.
✔Push Jerk - Go down slowly with your knees slightly pushing to the sides and go up fast use your legs to drive the dumbbell up, after you got to a full extension bent your knees and move your feet to a squat stance, at the same time lock your hand straight above the shoulder.
♛ Post your best time for this workout in the comments below and don't forget to upload a video of your workout.
VIGOROUS75
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