SATURDAY 09/12/2020
This workout (specifically Program A version) was programmed for the VetWod fundraiser - run by Coach Seb. If you would like to know more - or to sign up to participate and see the full rules and instructions for this workout - please go to VetWod.com.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, LOWER BACK RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
24 Dumbbell Hop Overs
6 Devil Lunges
24 Dumbbell Hop Overs
8 Devil Press
RX Men: 40# DBs
RX Women: 25# DBs
We don't think it's necessary to go heavier on this workout - just do MORE rounds/reps!
**The official VetWod version also has a double under option in place of the hop overs.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds+
You are shooting for 3:00 or less per round here. That means you have about :45-1:00 for each of the Devil movements and :30-:45 for each set of hop overs. It will be a push but breathe and dig in, you got this!
You could also do a plate devil lunge here and plate burpee in place of devil press.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
PROGRAM B
WARM UP
Lower Body Dumbbell Warm Up
Snatch Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
24 Dumbbell Hop Overs / Double Unders
6 Burpees
12 Alternating Front Rack Lunges
24 Dumbbell Hop Overs / Double Unders
8 Burpees
8 Power Snatch
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds+
This version will come down to fast transitions in order to stay on goal pace of 3:00 per round. Choose loads you can go unbroken!
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
If you choose double unders, choose a variation/rep target that will take under :40.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lockout.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
24 Dumbbell/Sandbag Hop Overs
6 Sandbag Burpee to Front Rack Lunges
24 Dumbbell/Sandbag Hop Overs
8 Sandbag Burpee
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
**The official VetWod version also has a double under option in place of the hop overs.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds+
You are shooting for 3:00 or less per round here. That means you have about :45-1:00 for each of the sandbag movements and :30-:45 for each set of hop overs. It will be a push but breathe and dig in, you got this!
For the hop over, stand next to one dumbbell or your sandbag and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
For the Sandbag Burpee to Front Rack Lunge, perform the first part of a burpee to your sandbag. Grab the handles on the way up and clean the bag to your shoulders.
Keep your chest up and belly tight and drive through your legs during the clean. Receive the bag on your biceps with elbows high.
Then perform a lunge with each leg while maintaining this front rack position.
Switch to step ups or go unweighted if you need to.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
TEAM VERSION
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete:
5 Rounds
48 Dumbbell Hop Overs / Double Unders (both at the same time)
then
6 Devil Lunges (Partner 1)
while
8 Devil Press (Partner 2)
then
6 Devil Lunges (Partner 2)
while
8 Devil Press (Partner 1)
RX Men: 40# DBs
RX Women: 25# DBs
**Can also use barbell or sandbag options found in Programs B or C.
Score: Total Time for All 5 Rounds
Goal: 15-22 Min
You and your partner will do hop overs together until you each complete 48 reps. This should take about a minute.
Each round should take 3:00-4:30.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!