Main site Workout
For time
- 50 dumbbell shoulder-to-overheads
- 50 dumbbell deadlifts
- 50 Abmat sit-ups
- 100 single-arm dumbbell overhead squats
- 50 Abmat sit-ups
- 50 dumbbell deadlifts
- 50 dumbbell shoulder-to-overheads
Dumbbell: 22.5/15kg
Scaling
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Intermediate Option
For time
- 50 dumbbell shoulder-to-overheads
- 50 dumbbell deadlifts
- 35 GHD sit-ups
- 100 single-arm dumbbell overhead squats
- 35 GHD sit-ups
- 50 dumbbell deadlifts
- 50 dumbbell shoulder-to-overheads
Beginner Option
For time
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!