Workout of the Week 1/26/2020
This is the last Workout of the Week for January and I am very excited! This month has been a very good month for me and I am happy to keep the good karma going!
My mind and body are feeling better than they have in a long time and I am very relieved. It is amazing what some constant workouts and good nutrition can do.
For today's workout, you will need a set of dumbbells and a jump rope. I got today's workout from wodwell.com. Originally it was a barbell workout that I did yesterday, however, I have converted it to an at-home style workout.
Movements
First, we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up, thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.
Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Workout of the Week
"Dutch vs Speal" For Time:
- 10 DB Thrusters
- 50 DUs
- 8 DB Thrusters
- 40 DUs
- 6 DB Thrusters
- 30 DUs
- 4 DB Thrusters
- 20 DUs
- 2 DB Thrusters
- 10 DUs
Scaling options would be to reduce the weight of the DBs. I used 20 lb DBs and my husband used 65lb DBS. The next scaling option would be to do single unders instead of double unders. For this, you would need to double the number of reps.
If you can do DUs but aren't extremely efficient I would still do them in this workout. It might take you longer than either doing singles or those who are efficient in DUs but the numbers are low enough for you to practice.