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“Dumbo” (Time)


5 Rounds

21/15 Calorie Bike/Ski

18 Alt Dumbbell Power Snatches

15 Burpees

12 Single Dumbbell Box Step-ups

25 min CAP

30/24 Calorie Row or 300m Run

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59 -20/15#, 20/16″

60+ -15/10#, 16/11″

Basics-3 Rounds Light DB, 10 Cal, 8 Snatches, 7 Burpees, 6 Step Ups.

Today’s workout combines odd-object weightlifting with machine and bodyweight movements

This longer 5-rounds piece has a 25 minute time cap [5 minutes per round average]

The rough time line we’re looking for at each movement to finish under the cap looks like this:

Bike/Ski/Row?Run: ~2 Minutes

Dumbbell Snatch: ~1 Minute

Burpees: ~1 Minute

Step-ups: ~1 Minute

Choose rep numbers, weights, and variations that ideally allow you to complete the workout within this time frame

If you finish the workout, note your time to completion in the scoring section

If you don’t finish the workout, add :01 for every rep not completed to the 25 min time cap


Alternate hands every rep for a total of 9 each side

Choose a weight that you could complete for 30+ reps unbroken when fresh


You can hold the dumbbell however you’d like for this station (hang, shoulder, goblet)

Alternate legs every rep for a total of 6 each side

Use a weight and height that allows you to complete each round with 1 break max


These are regular burpees

You can jump-up or step-up off the floor

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


“Body Armor” DB Bear Crawl (Time)

Body Armor

For Time

200′ Double Dumbbell Bear Crawl Video