"Split Ends"
AMRAP 5:
15 Dumbbell Push Press
400 Meter Run
15 Dumbbell Push Press
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
12 Dumbbell Front Squats
400 Meter Run
12 Dumbbell Front Squats
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
9 Dumbbell Thrusters
400 Meter Run
9 Dumbbell Thrusters
Max Calorie Row
Dumbbells: (50/35)'s
KG | 22.5/15
AGE GROUP
13-15 & 55+ | (35/20)'s
KG | 15/10
AMRAP 5:
15 Dumbbell Push Press
400 Meter Run
15 Pull-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
12 Dumbbell Front Squats
400 Meter Run
12 Chest-To-Bar Pull-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
9 Dumbbell Thrusters
400 Meter Run
9 Bar Muscle-ups
Max Calorie Row
Dumbbells: (50/35)'s
KG | 22.5/15
This workout is a series of three intense 5-minute AMRAPs with a focus on dumbbell strength, running, and rowing capacity. Each AMRAP starts with a specific dumbbell movement followed by a 400-meter run, then repeats the dumbbell movement before hitting the rower for max calories. The rest periods give you just enough time to recover and prepare for the next round. Push hard through each AMRAP, especially on the rower, to maximize your calorie count while maintaining a strong pace throughout. It’s all about power, endurance, and pacing!
Score | Total row calories
DB Push Press | Challenging load, but able to complete unbroken each set.
DB Front Squat | Challenging load, but able to complete unbroken each set.
DB Thruster | Challenging load, but able to complete unbroken each set.
Run | Around 2:00 respectively.
Row | Should have at least 0:90 each round on the rower.
Explosive Hip Extension
Today lets focus on athletes having a strong hip extension throughout their push press, and thrusters. While these are “pressing” movements, athletes should still try to use the hip extension as the driver of the movement.
DB PUSH PRESS
Reduce Loading
Sub Kettlebells
Sub Barbell
Dumbbell Strict Presses
Kipping Handstand Push-ups
DB FRONT SQUAT
Reduce Loading
Single Dumbbell Squats
24 Air Squats
DB THRUSTERS
Reduce Reps/Loading
Sub Kettlebells
Sub Barbell
Single Dumbbell Thrusters
Wallballs
18 Air Squats
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
ROW
Ski
Bike Erg
Echo Bike
Run
Treadmill/Runner
Today we should try to go as heavy as we can on the dumbbell load, while still being able to maintain unbroken sets.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20-0:30 Each
(9-21 minutes)
DB Warm Up | tell, show, do, check
Pull Up Flow
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Zone 2
40-80 Minute Bike Erg (RPE 2-3)
MINDSET
"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward."
Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.
