Web WOD | Thursday, March 26, 2020

Pure Strength | #1

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Dumbbells, mat optional
Estimated Time to Complete: 45-60 minutes

The first set of the workout is intended to be high reps with low weight. The second set of the workout is intended to be high weight with low reps. Feel the burn!

Warm-up | 60 seconds each
Squats
Lunges, alternating
Curtsy lunge with lat pull down, alternating
Slow motion burpee

Work set #1 | 60 seconds each, AMRAP (as many reps as possible) with low weight
Dumbbell squat
Renegade row
Deadlift
Weighted tricep dip
Dumbbell overhead alternating lunges
Front raise/lateral raise combo
Bicep curl to overhead press
Weighted russian twist
Complete 2 or 3 times

Work set #2 | 10 reps each with higher weight
Dumbbell squat
Renegade row
Deadlift
Weighted tricep dip
Dumbbell overhead alternating lunges
Front raise/lateral raise combo
Bicep curl to overhead press
Weighted russian twist


Complete 2 or 3 times

Category: Workout of the Day