Dumbbell Demons
5 Rounds
Workout Details
5 Rounds for Time:
↳ 75/40 lbs (34/18 kg)
↳ 75/40 lbs (34/18 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 5 rounds to avoid burning out early.
- 2Keep the Dumbbell Snatch and Lunges unbroken if your form allows, focusing on technique over speed.
- 3Use the Assault Air Bike as an active recovery; keep a consistent cadence, rather than sprinting.
- 4For GHD Sit-Ups, control the movement and avoid hyperextension of the back at the bottom to protect your spine.
- 5Consider breaking the first two movements into manageable sets (e.g., 3+2 for Snatches) if needed.
Safety Considerations
Technical Focus
Ensure proper mechanics on the Dumbbell Snatch to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row (or Bike)(Easy pace to elevate heart rate.)
Mobility Work:
- 30 sec Shoulder Stretch - 30 sec(Focus on the shoulder and upper back.)
- 30 sec per side Hip Flexor Stretch - 30 sec(Increase hip mobility.)
- 10 per side Torso Twist - 30 sec(Loosen the spine and core.)
Activation Drills:
2 rounds- 5 per arm Single Arm Dumbbell Snatch (light)(Use a lighter weight to focus on technique.)
- 10 per leg Walking Lunges (light)(Ensure proper depth and posture.)
- 5 GHD Sit-Up (controlled)(Focus on a controlled motion.)
Scaling Options
Intermediate
Reduce weight and modify movements slightly for better form and control.
- 1
single arm dumbbell snatch
Lighter Dumbbell (60/30 lbs)
Weight: 60/30 lbs (27/14 kg)
- 2
dumbbell lunge
Lighter Dumbbell (60/30 lbs)
Weight: 60/30 lbs (27/14 kg)
- 3
ghd sit up
Regular Sit-Ups.
- 4
assault air bike
Same calorie target for the Assault Bike.
Scaled
Significantly reduce weight and modify movements for introduction to the workout.
- 1
single arm dumbbell snatch
Lighter Dumbbell (45/20 lbs)
Weight: 45/20 lbs (20/9 kg)
- 2
dumbbell lunge
Lighter Dumbbell (45/20 lbs)
Weight: 45/20 lbs (20/9 kg)
- 3
ghd sit up
AbMat Sit-Ups.
- 4
assault air bike
Same calorie target for the Assault Bike.