sySTM Fitness WOD: 8.9.23
“Dumbbell Dash”
30-minute AMRAP (As Many Rounds As Possible):
400m Run
20 Alternating Dumbbell Clean and Jerk
15 Hand Release Push-Ups
10 Dumbbell Lateral Raise
Scaling Options:
Rx (Prescribed)
400m Run
Alternating Dumbbell Clean and Jerk: 35# Men/25# Women
Hand Release Push-Ups
Dumbbell Lateral Raise: 15# Men/10# Women
Intermediate
300m Run
Alternating Dumbbell Clean and Jerk: 30# Men/20# Women
Incline Push Ups
Dumbbell Lateral Raise: 12# Men/8# Women
Beginner
200m Run
Alternating Dumbbell Clean and Jerk: 25# Men/15# Women
Kneeling Push Ups
Dumbbell Lateral Raise: 10# Men/5# Women
Strategy & Tips:
Pacing: The key to success in AMRAP workouts is pacing. Find a consistent rhythm early and aim to maintain it. Remember, it's not about how you start, but how you sustain.
400m Run: This shouldn't be an all-out sprint but should be at a brisk pace that you can maintain for multiple rounds.
Dumbbell Clean and Jerk: Utilize efficient form, ensuring that you're using your legs and hips to generate power. Keep the dumbbell close to the body throughout the movement. Avoid muscling it up with just your arms.
Hand Release Push-Ups: Maintain a rigid body from head to heels. Allow your chest to touch the ground, lift your hands briefly, then push up with force. Focus on maintaining consistent form.
Dumbbell Lateral Raise: Ensure you're not swinging the weights. Use controlled movements, raising and lowering the weights steadily. Keep your core engaged.
Make sure to warm up before diving into the WOD, focusing on dynamic stretches for the running muscles and movements mimicking the exercises in the WOD.
Given the incorporation of running, ensure you have suitable footwear.
After the workout, cool down and stretch, focusing on the shoulders, chest, and legs.
Push your limits and enjoy the burn, athletes! Don't forget to hydrate and recover post-workout.
