Let’s perform a workout with 7 rounds of 5 dumbbell power cleans, 5 dumbbell push jerks, 5 goblet squats, 5 toes-to-bar, and 5 deadlifts today, Community Fitness Club. Challenge yourself! Pick the hardest variation of each movement that you can complete in unbroken sets. It’s okay to rest a little between movements!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
7 rounds for time:
5 dumbbell power cleans (50lb, 35lb)
5 dumbbell push presses (50lb, 35lb)
5 goblet squats (50lb, 35lb)
5 toes-to-bar
5 deadlifts (205lb, 155lb)
Beginners can scale the movements in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
7 rounds for time:
5 dumbbell power cleans (8lb, 5lb)
5 dumbbell push jerks or push presses (8lb, 5lb)
5 goblet squats, air squats, or sit-to-stands (8lb, 5lb)
5 toes-to-rig
5 kettlebell deadlifts (20lb, 15lb)
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
7 rounds for time:
5 dumbbell power cleans (35lb, 25lb)
5 dumbbell push jerks (35lb, 25lb)
5 goblet squats (35lb, 25lb)
5 hanging leg raises
5 deadlifts (145lb, 115lb)
Your score is the total amount of time it takes you to complete today’s workout.
Not sure what some of the movements are? Click on the following links for more information: