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“Five Below” DU DBBURP FS THRUS CLUST (3 Rounds for reps)

“Five Below”

AMRAP 5:

Buy-In: 100 Double Unders (150 singles)

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters

RX+-50/35#

RX -35/20#

50-59-20/15# Step over DB Burpees

60+ -15/10# Just Burpees 100 Singles

Basics -50 Singles, then 2 rounds.. not max rounds for each AMRAP
DESCRIPTION

5 Minutes on and 5 minutes off in today’s fast paced intervals

With rest built in, we’re looking to bring the effort with each round

After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements

Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

DOUBLE UNDERS

You won’t return to the double unders after completing the listed work in each AMRAP

To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes

Choose a rep number or variation from “subs” that will allow you to accomplish this

DUMBBELL MOVEMENTS

Each dumbbell movement involves a squatting pattern

As the reps decrease, the complexity of the movement will increase

We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)

This should be a load that allows you to complete at least 9 clusters unbroken when fresh

Within the workout, we’re looking to complete each movement with 1 break max

Click Here to see a demo of the dumbbell cluster

LATERAL DUMBBELL BURPEES

You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees

The feet should pass over the handle of the bell on the jump

Setting the hips up far enough forward in the burpee can be helpful with this

You can jump or step up out of the burpee

There is no need to stand to full extension on the jump over