When I walked into my CrossFit box and saw this workout posted, I thought to myself, "This doesn't look so bad. Just running and some dumbbell moves." Famous last words. I should have remembered that the workouts that look the easiest on paper are usually the ones that destroy me. And I was right. I was floored by how only four exercises could work me so hard, leave me huffing and puffing, and my muscles burning. My ass was completely kicked in just 20 minutes!
Related: Get Insanely Ripped Abs With This 10-Minute CrossFit Workout
My coach Jade Jenny, owner of Champlain Valley CrossFit gave us a little advice before tackling this workout. He said to either focus on using medium-weight dumbbells so you can really push your pace and do your reps unbroken, or use heavier dumbbells if you want to increase your strength. I used 15-pound dumbbells, and fell to the ground by the end that felt plenty hard enough for me.
The Workout
Directions: After warming up with five minutes of dynamic moves, complete the workout ahead, then take a one-minute rest. Repeat this five times.
21 dumbbell push press
100-meter run
15 dumbbell squats
100-meter run
9 dumbbell thrusters
100-meter run
For reference, it took me about 30 seconds to run the 100 meters, running at a moderate pace. You could certainly sprint to make this workout even harder.
Keep reading to learn details on how to do each of the dumbbell moves.
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