Tag Archives: Dumbbell Press

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

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Travelling WOD…

3 rounds 

  • 5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

  • 5 x Dumbbell Hang Clean @ 35lbs
  • 5 x Dumbbell Push Press @ 35lbs
  • 5 x Dumbbell Squat
  • 5 x Burpees

Results:  Metcon 8 rounds plus 16 reps.

Front Squats then Row, Burpees and DB Snatch

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Take 15 minutes and work up to a heavy

  • 3 x Front Squat

Then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 21kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Clean and Press @ 16kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg

Note increased weight for C&P in last round.  16kg was too light.

Results:  For the Front Squats got up to 195lbs.  For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps.  Row took me on around 2 minutes.  For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

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3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).

Dumbbell Snatches and Pullups then Toes to Bar, DB Hang Clean and Jerk, and Burpees

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Every 2 minutes for 10 minutes (5 rounds)

  • 5 x Dumbbell Snatch @ 50lbs/23kg Left Hand
  • 5 x Dumbbell Snatch Right Hand
  • 5 x Strict Pullups

This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.

AMRAP in 12 minutes of

  • 8 x Toes to Bar
  • 10 x Dumbbell Hang Clean and Jerk @ 14kg
  • 12 x Burpees

Results:  For the metcon 5 rounds plus 18 reps.

DB Press, DB Rows, SL Deadlifts and Row

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A modified version of the CF New England WOD from Dec 23.

For time, do all of the following without resting between.

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg per hand
  • 15 x Dumbbell Rows each Side @ 14kg per hand
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Row 50 calories (100 on Concept II)

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg
  • 15 x Dumbbell Rows each Side @ 14kg
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Results:  24:39 (50 cal row took 8:36).  Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time.  For the rows, did one arm at a time with one hand on bench.  Deadlifts, switched leg for each rep.