Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
24 double-unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Scaling:
Today’s workout keeps the reps low and challenges you to keep moving for the full 10 minutes. Advanced athletes should try to perform a round every 1:00-1:30 and hang on. Less-experienced athletes should aim to complete a round every 2:00. Look to reduce the loading of the dumbbells to something you can perform unbroken reps for the entire workout. Perform the burpees over a single dumbbell (do not stack the dumbbells on top of each other).
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
30 seconds of double-unders
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 single-dumbbell goblet lunges
24 single-unders
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Does it sometimes feel like your jump rope is getting shorter as you perform double-unders? Check your arms. If your hands move away from your sides, you're bound to trip up. Think about bending your elbows and flicking your wrists down toward the floor.
Resources:
The Dumbbell Front-Rack Lunge
The Double-Under
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Comments on 240817
70 Comments
4+18 RX
M/42/5’9”/195#
M/54 👨🏻🦳
Intermediate
4 rounds + 4 LB
5 +2 RX
Used 35lb dumbbells, 7 rounds and one burpee.
6 rounds + 1 burpee
Intermediate
Did Rx'd for the double unders.
6 +18
Rx
did front facing burpees
6 alt burpees over dumbell
12 alt lunges front rack 1 db@15 kg
72 su
6 round + 5 reps
M/52/87
35#
30 sec D.u
4R+31
Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 single-dumbbell goblet lunges
48 single-unders
M: 25-lb dumbbells
5+8
Rx 8 rounds
Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges- 20 lb dumbbells
48 single unders
5 rounds + 6 reps
M/38/6’/175#
5+25 Rx
Deo gratias
M55/150
AMRAP 10:00-
6 Lateral burpees over DB
12 DB front rack lunges 2 x 25# DB's
24 jump double-taps
6 RDS+ 6+12, finished 7th RD in 10:21
Rx. 7R + 13
Intermediate with 48 singles
5 rounds, 7 reps
Scaled 35 db, 4 rounds exactly.
subbed 30# dbs, and subbed 100m run for DUs
4 1/3 rounds + 8 lunges
8rds. Rx
5 + 2 reps
10 minute AMRAP:
6 lateral burpees over dumbbell
12 dumbbell front-rack lunges (35lbs)
30 seconds of double-unders
Round & reps completed: 4 rounds
Double-unders are a real challenge for me, as I don’t even really have single-unders right now. Never been good at skipping rope, definitely something I want and need to work on. Watched a video on YouTube this morning on how to properly skip and go from singles to doubles, was pretty helpful. I think I managed to do 5-10 successful doubles throughout the whole workout, towards the end I could barely get singles though. A problem I keep facing though is when I do my doubles, the rope hits the back of my head a lot of the time. When that doesn’t happen, my feet just aren’t fast enough with jumping in time and it hits my shins. Was a good workout though, burned me out!
Inter
7 rds 7 reps
https://youtu.be/OB-zPaLGUkE
My Training on Sunday afternoon, August 18
Complete as many rounds and reps as possible in 10 minutes of:
6 Lateral Burpees over a Dumbbell
12 Dumbbell Front rack Lunges
24 Single Unders
I completed 4 Rounds of this Workout.
10’ AMRAP
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges 8kg
24 double-unders
5 rounds + 12 lunges
tiempos de ronda
R1 | 01:34 |
R2 | 02:01 | +27 s
R3 | 02:22 | +21 s
R4 | 02:22 | 0 s
R5 | 01:37 | -45 s
Ø 01:59
Tiempo restante: 00:04
Complete as many rounds and reps as possible in 10 minutes of:
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
24 double-unders
♂ 50-lb dumbbells
M 54/205/6’
Scaled dumbbells to #25.
5rnds+6+12+7.
Rx’d: 5 rds + 6 reps
4 rounds of:
6 burpees
db front squats 35# x12
12” box jumps x24
M/54/165
5+2 (40# DB)
M/36/180
5 rounds + 18 w/ 45 lbs dumbbells, I don't have 50 lbs
20 Kg DBs
7R+6 reps
Dang…fast! Nice job.
10: AMRAP
6 lateral burpees over DB
12 BW lunges
48 single unders
4+ 21 single under
Rx’d, burpees over 2 DBs
5+9
front rack position got tough
M 32 194cm 98kg
Rx 6+9
40lbs DB
5 rounds + 12 reps
6 Lateral Burpee over 1 DB
12 DB FR walking Lunge (35#)
24 DU
Score: 6 Rds + 6 reps
Scaled, 5 rounds plus 32 reps. 30# DB’s
Great job!
2 Rounds + 4 reps
4 rds + 2 reps
5 rounds + 6 reps
Nice work!
5 rounds
scaled.
25# KBs.
Tweaked my back a tad yesterday, so this was a good workout for me. Scaled DB lunges to 20s to keep it that way, and 72 SUs vice DUs.
4 rounds + 12 lunges
5 rounds in 10:48
61/5’8”/155
Well done; especially with back not at 100%-definitely moving the whole 10!
AMRAP-10 minutes:
6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges (30#)
72 singles
5 rounds+1 burpee @ buzzer
Good speed, Favo, getting in 5 rounds with that many time intensive SUs.
Beginner option3 rds +2 reps
First workout back after 3 weeks off with injury (back strain). Feels good but oh so stiff!
I'd say that's a strong comeback; Awesome job!
Completed 5 just after time
35 DBs and 48 singles
I’m looking forward to the upcoming rest day, as I’ve been experiencing some aches and pains. I didn’t post yesterday, but I completed the WOD up to 115, focusing primarily on practicing the movements. I also did a lot of heavy sled work afterward.
Nice! Plus extra work post-WOD!
Rx 5 round + 3 reps
Excellent!
6 rounds
25lb dbs
40SU
16kg dbs, else as Rx
4 rounds + 6 burpees
I couldn’t string together double unders very well but moved well on the burpees and lunges
Great work @ Rx!
Nice Paul!
Good work & Congrats on the smooth DUs!
Globo wod: as rxed. If you don't have a jump rope sub lateral hops over one of the dumbbells or tuck jumps.
12 front squats
12cal assault bike
6rounds, 4 reps 🫶🏼