sySTM Fitness WOD: 6.7.23

For Time:

• 21-15-9 Reps:

  • Alternating Dumbbell Snatches (50/35 lbs)

  • Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

• Rest 2 minutes

• 15-12-9 Reps:

  • Dumbbell Squat Thrusters (50/35 lbs)

  • Sit Ups

• Rest 2 minutes

• 9-6-3 Reps:

  • Alternating Dumbbell Snatches (50/35 lbs)

  • Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

Scaling:

• Intermediate: 35/20# DB, 20/16” Box

• Beginner: 25/15# DB, 16/12” Box

Strategy:

The workout begins with a 21-15-9 rep scheme for Alternating Dumbbell Snatches and Dumbbell Box Step Overs. This combination challenges your cardiovascular system while targeting multiple muscle groups. The alternating dumbbell snatches build strength and coordination, while the box step overs engage the legs, glutes, and core.

After completing the first set, there is a 2-minute rest to allow for recovery and transition to the next segment. The second part consists of a 15-12-9 rep scheme for Dumbbell Squat Thrusters and Sit Ups. This combination focuses on leg strength, shoulder stability, and core engagement. The squat thrusters provide a full-body exercise that works multiple muscle groups simultaneously.

Following another 2-minute rest, the workout concludes with a final set of 9-6-3 reps for Alternating Dumbbell Snatches and Dumbbell Box Step Overs. This shorter rep scheme pushes your intensity higher and challenges your muscular endurance.

The rest periods between segments allow you to catch your breath, recover partially, and maintain a high level of intensity throughout the workout. The goal is to complete the workout as quickly as possible while maintaining good form and technique.