Tag Archives: Dumbbell Thrusters

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

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Workout from Friday at CF Interlaken…

5 rounds of

  • 10 x Back Squat
  • 10 x Strict Pullups
  • 20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

  • 8 x DB Thrusters @ 12.5kg
  • 3 x Devil Press
  • 20 x Supermans
  • Row 1 minute
  • Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.

Deadlifts then Burpees, DB Thrusters and Step Ups

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Based on the current circuit from RepWerks on Instagram.

1 round of

  • 20 x Touch and Go Deadlifts @ 55% of 3RM set 2 weeks ago

Then 3 rounds

  • 10 x Romainian Deadlifts @ same weight as above

Then 3 rounds for time

  • 12 x Burpees
  • 12 x Dumbbell Thrusters @ 16kg
  • 12 x Alternating Dumbbell Box Step Ups @ 16kg (total, 6 per leg)

Finisher, acculmulate

  • 50 x Alternating Single Leg V-Ups (total, 25 per leg)

Results: Used 155lbs/70kg for the Deadlifts. Metcon 9:02.