Web WOD | May 23, 2020

Pure Strength | #16

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