10. PAINSTORM XV
7 Rounds for Time
- 10 Man Makers
- 20 Dumbbell Deadlifts
- 30 Single-Arm Dumbbell Snatches (15 per side)
- 40 Single-Arm Overhead Lunges (20 per side)
- 50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)
With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the last round of Dumbbell Swings is completed.
Tips and Strategy
Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time. In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets. Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.
Read More: Top Exercises and HIIT Dumbbell Workouts To Improve Strength and Endurance
image sources
- Dumbbells-Workouts: Photo courtesy of CrossFit Inc
