Rogue Burpee Over Dumbbell & Dumbbell Power Snatch & Dumbbell Sumo Deadlift & Dumbbell Swing & Dumbbell Turkish Get-Up & Push-Up & Single Dumbbell Front Squat & Single-Arm Dumbbell Hang Power Clean & Strict Sit-Up & Strict Toes-to-Bar & Superman & Walking Lunge Step Carnage
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Alternating
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Alternating
↳ 50/35 lbs (23/16 kg)
Note: Weights for Dumbbell movements: 50 lbs male / 35 lbs female
Coaching Tips
Strategy
- 1Start with the Turkish Get-Up to establish control and focus since it's a complex movement.
- 2Break up the Toes-to-Bar into smaller sets if needed to avoid excessive fatigue.
- 3Practice explosive transitions on the Burpee Over Dumbbell for efficiency.
- 4Ensure proper form on Dumbbell Power Snatches, especially on the way down.
- 5Maintain breath and core tightness during Push-Ups to support the lower back.
- 6Consider splitting the Single Dumbbell Front Squats into manageable chunks if fatigue sets in.
- 7For the Walking Lunges, focus on depth and balance rather than speed to avoid injury.
Safety Considerations
Technical Focus
Maintain core stability during loaded movements.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Gradually increase heart rate.)
Mobility Work:
- 5 each side Spinal Twists(Loosen up the back and hips.)
- 10 Shoulder Dislocates with Band(Open up the shoulders for overhead movements.)
Activation Sets:
2 rounds- 8 Dumbbell Deadlifts (light weight)(Prepare the posterior chain.)
- 10 each leg Bodyweight Lunges(Engage the legs and hips.)
Scaling Options
Intermediate
Reduced weight and modified movements for efficiency.
- 1
dumbbell turkish get up
Weight: 40/25 lbs (18/11 kg)
- 2
strict toes to bar
Knees to Chest
- 3
burpee over dumbbell
- 4
dumbbell power snatch
Single Arm Dumbbell Snatches
Weight: 40/25 lbs (18/11 kg)
- 5
superman
Bird-Dogs
- 6
push up
Knee Push-Ups
- 7
single dumbbell front squat
Weight: 40/25 lbs (18/11 kg)
- 8
single arm dumbbell hang power clean
Weight: 40/25 lbs (18/11 kg)
- 9
dumbbell sumo deadlift
Weight: 40/25 lbs (18/11 kg)
- 10
walking lunge step
Reverse Lunges
- 11
strict sit up
Crunches
- 12
dumbbell swing
Weight: 40/25 lbs (18/11 kg)
Scaled
Significantly reduced weights and adjusted movements for accessibility.
- 1
dumbbell turkish get up
Weight: 30/15 lbs (14/7 kg)
- 2
strict toes to bar
Hanging Knee Raises
- 3
burpee over dumbbell
- 4
dumbbell power snatch
Wow Dumbbell Snatch and Hang
Weight: 30/15 lbs (14/7 kg)
- 5
superman
Superman Holds
- 6
push up
Incline Push-Ups
- 7
single dumbbell front squat
Weight: 30/15 lbs (14/7 kg)
- 8
single arm dumbbell hang power clean
Weight: 30/15 lbs (14/7 kg)
- 9
dumbbell sumo deadlift
Weight: 30/15 lbs (14/7 kg)
- 10
walking lunge step
Bodyweight Lunges
- 11
strict sit up
Curls
- 12
dumbbell swing
Weight: 30/15 lbs (14/7 kg)