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“Gone in 60 seconds” DBL DBS BURP DU (Time)

“Gone In 60 Seconds”

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

On the Minute: 20 Double Unders

*30 Singles

RX+-50/35#

RX -35/20#

50-59 -20/15#, no weight lunges

60+-15/10#, 20 JR, no weight lunges

Basics-12 Lunges, 10 Snatches, 8 Burpees, 20 Jump Ropes ever min
DESCRIPTION

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete

DOUBLE UNDERS

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed or choose from another variation listed in the “subs” section

DUMBBELL MOVEMENTS

We’ll use a single dumbbell for both movements today

Choose your weight based off the more challenging of the two – the dumbbell snatch

This should be a load that you can cycle for 20+ reps unbroken when fresh

On each movement, you’ll alternate sides every rep:

Lunges: 20 Reps Per Leg

Snatches: 15 Reps Per Arm

The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches

Ensure you are fully locked out up top on each movement before switching sides

You can hold the dumbbell wherever is most comfortable for you on the step back lunges

BURPEES

The burpees to finish out each round are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up

Finish at full extension with a small clap overhead and some air under the feet