SATURDAY 07/02/2022
Today's workout is the NEWEST addition to the Diagnostics Series!!!
Diagnostics 16 will put your quad and shoulder stamina to the test!
Ascending ladders (where the reps increase each round) are hard to gauge, pacing-wise, so you'll need to pay attention to your effort and make sure it's sustainable for all 10 minutes - no matter what level you tackle!
If you struggled with the squatting/thruster portion of this workout, check out the Dumbbell Strengths programs! If the push ups were the deal breaker, check out the various Push Up programs we offer!
(There is a Team Version)
PROGRAM A
WARM UP
WORKOUT
DIAGNOSTICS #16
LEVEL 1
10 Minute AMRAP
(As Many Rounds As Possible)
1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
... Continue increasing each movement by 1 rep every round until 10 minutes are up!
For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps
Required Loading
Men: 25-35# DBs / 65# Barbell / 45-60# Sandbag
Women: 15-20# DBs / 45# Barbell / 25-30# Sandbag
Score: Total Rounds + Any Additional Reps
Score(s) to Pass Level: Complete Round of 7s
Coaches Notes
Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 4s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 4s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.
Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.
Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.
For the push ups, you should be doing those unbroken through the round of 4s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
DIAGNOSTICS #16
LEVEL 2
10 Minute AMRAP
(As Many Rounds As Possible)
1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps
Required Loading
Men: 40# DBs / 75# / 60-70# Sandbag
Women: 25# DBs / 55# / 35-45# Sandbag
Score: Total Rounds + Any Additional Reps
Score(s) to Pass Level:
Dumbbell/Sandbag Version: Complete Round of 8s
Barbell Version: Complete Round of 8s + 15 Reps
Coaches Notes
Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 5s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 5s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.
Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.
Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.
For the push ups, you should be doing those unbroken through the round of 5s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
DIAGNOSTICS #16
LEVEL 3
10 Minute AMRAP
(As Many Rounds As Possible)
1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
No push up customizations allowed for this level
No Sandbag option for this level
Required Loading
Men: 40# DBs / 95#
Women: 25# DBs / 65#
Score: Total Rounds + Any Additional Reps
Score(s) to Pass Level
Complete Round of 10s
Coaches Notes
Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start. You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.
Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.
Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.
For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.
LEVEL 4
10 Minute AMRAP
(As Many Rounds As Possible)
1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
No push up customizations allowed for this level
No Sandbag option for this level
Required Loading
Men: 50# DBs / 115#
Women: 35# DBs / 75#
Score: Total Rounds + Any Additional Reps
Score(s) to Pass Level
Complete Round of 10s
Coaches Notes
Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start.You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.
Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.
Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.
For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
DIAGNOSTICS #16
In Teams of 2
15 Minute AMRAP
(As Many Rounds As Possible)
5 Dumbbell Squats
5 Dumbbell Thrusters
5 Push Up + Taps
Partner 1 performs a full round, then rests while Partner 2 performs a full round.
You can also use your sandbag or barbell!
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50#+ DBs
Women: 35#+ DBs
Score: Partner 1 + Partner 2 Total Rounds + Any Additional Reps
Goal: 14-18 Rounds
Coaches Notes
The way this one works is Partner 1 will perform 5 squats, 5 thrusters, and 5 push up + taps while Partner 2 rests. As soon as Partner 1 completes their round, Partner 2 will do a round while Partner 1 rests. Continue alternating back and forth until 15 minutes are up.
You guys are aiming to finish a round every 0:50-1:05. Considering you get rest after each round, that should be doable - especially if you choose the appropriate weight and push up variation. The squats and thrusters should definitely be done unbroken, but you may need to break after the last squat/before the first thruster. That's OK, just try to keep the break short. You should be able to do the push up + taps in 1-2 sets the entire time.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.