Tag Archives: Dumbbell Thrusters

Kick Throughs, TRX Rows and Dips then Ellen

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3 rounds

Then E2MOM for 10 mintues (5 rounds)

  • 8-10 x TRX Rows
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds for time (Crossfit Ellen WOD)

  • 20 x Burpees
  • 21 x Alternating Dumbbell Snatch @ 16kg
  • 12 x Dumbbell Thrusters @ 16kg

Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

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3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.

Bench Press then Row, Thrusters and HPC

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5 rounds, work up to a heavy

  • 3 x Bench Press

Then EMOM for 6 mimutes

  • 8 x Incline Dumbbell Bench Press @ 16kg

Then AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Rest 3 minutes then repeat…

AMRAP in 5 minutes

  • 12 Calorie Row
  • 9 x Dumbbell Hang Power Clean @ 16kg
  • 6 x DB Thrusters @ 16kg

Results: Bench 135-165-175-185-190lbs. For the incline bench (since my bench doesn’t incline) placed the stability ball against the wall and sat on the floor with my back to the ball. Metcon – First time, exactly 3 rounds / Second time, 2 rounds plus 13 reps.

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.