WOD:
AMRAP 10:
5 alternating single-DB lunges (35/50 lb)
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way.
Intermediate:
AMRAP 10:
5 alternating single-DB lunges (20/35 lb)
3 lateral burpees over the DB
1 rope climb (12/12 ft)
– Hold the dumbbell any way.
Beginner:
AMRAP 10:
5 alternating single-DB lunges (10/15 lb)
3 burpees
2 pull-to-stands
– Hold the dumbbell any way.
Home Workout:
AMRAP 10:
5 alternating single-dumbbell lunges (35/50 lb)
3 lateral burpees over the dumbbell
3 dumbbell rows/arm
– Hold the dumbbell any way.
– If you have access to a pull-up bar, perform 3 pull-ups.
Movement scaling options:
Single DB lunges: Load, unloaded lunges, low box step-ups
lateral burpees over the DB: Burpee dumbbell step-overs, regular burpees, up-downs
Rope climb: Height, pull-to-stands, 3 towel pull-ups or strict pull-ups
Post-Workout Skill Work:
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.