Tag Archive: dumbbell thruster



400 meter run

25# dumbbell thruster, 25 reps

Dec. 31


Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

May 2

Every minute on the minute for 10 minutes

5 Dumbbell Dead Lifts (40/25)
5 Dumbbell Hang Power Cleans (40/25)
5 Dumbbell Thrusters (40/25)

*If you miss the minute continue as an AMRAP for remaining time.

A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:

For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows

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SWOD 1: Push jerk 3-3-3-1-1
Watch this video and enjoy learning this explosive movement

SWOD 2: Dumbbell thrusters (video)
Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.

SWOD 3: Back squat 12×2 (12 sets of 2 reps), every 45 seconds, dynamic effort @ 65% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.