Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.
Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.
Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push Jerk
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Comments on 240712
128 Comments
35#DB DL
20#DB Hang Cleans
20#DB Shoulder-to- OH
35#
6 rounds plus 3 reps
M/55 👨🏻🦳
Intermediate
4 rounds + 5th in extra time
Used 35lb, 6 rounds and 3 hpc
Intermediate
7 rounds + 7 deadlifts
M/28/175#/5'8"
CrossFit AFK/Brave Heart CrossFit
5+20 - Sc (Did hang squat cleans to compare to 230423)
Intermediate
4 1/3 rounds + 1 HPC
30lb, 4 rds
7 +1 RX
Done 240720 while on travel (hotel gym)
Intermediate
7rds + 8
Finished 8th round for good measure but untimed.
6 rds +17rx
m/39/5’10”/195
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
2x16 dumbbells
6 rounds + 12 dumbbell deadlifts + 4 dumbbell shoulder-to-overheads
Intermediate / 11 rounds
M/51/186
35#
7r+10
M/38/6’/171#
6+24 Rx
Deo gratias
M55/150
6 rds + 2 ddlfts w/35# DB's
6 Rounds + 12 Reps, 45lbs
M/36/180
20kg 2x
3x =
12
9
6
RP: 6X
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
8 rounds
Intermediate
5+7
first wod in a long time. Missed it!
Intermediate
16kg
4 rounds
F; 44 - Just getting back into CF pretty deconditioned
5 rds NTF
25lb DL and 15 LB for the others
+/- 15 min.
As rx'd + 20# weight vest. 6 rounds + 1 HPC.
That went better than expected. Rounds were about 90 seconds, with each exercise taking about 30 seconds each. Was able to hold that pace through almost 3 rounds. Slowed a bit after that. Did the standard 11/1-8/1-6 breaks as in “DT”.
51m/5'10"/185
Rx’d: 5 rds + 17 reps
Only Rd 1 was unbroken. Different weight dynamics with same DT feelz.
With 35# DBs
5 rounds + 9 PCs
Completed 6th round
61/5'8"/154
50# DB
3 sets per rd except for last
score: 6 Rds + 2
Rx= 7rds (24kg KBs)
M/40
Didn’t have dumbbells, did barbell @ 115#
4 rounds + 17 reps
Int
10kg
8 rounds +7 DL
Intermediate @ 35 lbs (no 50 lbs dbs at home - next thing to order!)
7 + 12
m/39/241
Intermediate @ 35#
7+16
7 rounds + 2 reps
35 lb dumbbells
Deadlift 10, 10, 7, 6, 4, 4, 1,1,1,1. 285" finish, then WOD, Intermediate, 35#, 3 rounds, 12 reps
M 53/205/6’
Intermediate scale.
9rnds+12+6.
Rx
3 rnd + 12
37 / M / 5'9" / 140lbs
20lb dumbbells
7 rounds
I did the previous DT with 20lb dumbbells and finished in 10 mins, so 7 rounds today is kinda surprising. I did push presses for the shoulders-to-overheads, and they cycle faster than push jerks, so that's probably part of it.
Beginner
35# barbell
12 Deadlifts
9 Hang Power Cleans
6 Shoulders to Overhead
10 rounds + 5 deadlifts
Amrap 10
Intermediate Option
Doble Dumbell of 35lb
12 Doblue DB deadlift
9 Doblue DB Hang Power Clean
6 Doblue DB Push Press
Total of Rounds: 7 Rounds.
Beginner: 7 rds. 1k run 5:11. More taxing than it looked!
Great job! That's a good run time!
Great job! That's a good run time!
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
#35
5 rounds
Intermediate-5 rounds
Intermediate-5 rounds even
Complete as many rounds and reps as possible in 10 minutes of: 8
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
20-lb dumbbells
Rx
8 rounds+ 14
Son(16)
Intermediate (@35lbs)
8 rounds+ 18
Great job, to both of you.
50# DBs
4 + 14 @20#s
First formal WOD since 2013, and had a 75 min strength session this morning where I PR’ed my deadlift and bench. A great day all in all.
8+15 rounds
35lbs DB’s
5 rounds + 10 DL
145 total reps
50 lb dumbbells
Five rds
I‘m a Crossfit beginner. I did the intermediate version 4 rounds with 16kg DBs (35lbs equal 15,8 kg).
50lbs
4 sets
I meant 4 rounds pardon
I meant 4 rounds pardon
6+6 at 40lb DB’s.
54 yo M/ 5'9"/ 151 lbs
6 rounds + 6 deadlifts (168 total reps)
scaled to 35 lb DBs
6+18 Rx
DT split: 7:35
My standard hotel gym sub-WOD!
30lbs dumbbells
8 rounds + 12+8 = 236 reps
G'job Michael
M- 53/ 5'7 / 220
Intermediate scale
Rnd 1- 1:12, Rnd 2- :58, Rnd 3- 1:12, Rnd 4- 1:36, Rnd 5- 1:32, Rnd 6- 1:35, Rnd 7- 1:10, +12+2
finished Rnd 8- 1:30, total time- 10:51
intermediate
7r + 11
9 rounds with 20# DB
9 rounds + 3 deadlifts Rx
Much gripper than I expected! Probably naive of me to think otherwise!
Intermediate option (20 lb DB)
7 rounds + 7 DL
9 rounds +13
Great job!
Intermediate - 35 lbs dbs
7 full rounds
m/42/167 lbs
Did our Friday Bulletproof workout instead:
For Time
10 to 1 descending ladder (1 rep increments)
Pull-ups
Back Squat (155#)
Bench Press (135#)
Deadlift (185#)
Push-ups
26:43
3 min rest then Plank Beat Down
1 min Front lean and rest
45 sec Forearm plank
45 sec Left forearm plank
45 sec Right forearm plank
45 sec Front lean and rest
1 min Forearm plank
Compare to 240223: 22:52, but with 115# BP
Heat and humidity crushed me today.
Good job with extra #s & that plank work after it looks like an abs finisher for sure!
Woo! Just back from vacation and this was what I needed.
intermediate- 5 rounds, 9:58, and then I died
8 + 12
30lbs
Intermediate: 8 rounds + 21 reps (kept going after time to complete 9 rounds)
Then rested a few minutes and did 3 rounds at rx weight.
Great work finishing out the round plus extra @ Rx!
Well done!
Rx 6+21
Finally got power last night around 6:30! Nice to get back into my routine.
Nice! Glad to see power restored & you're back to it!
Good work and glad you have power back!
Nice work Jonathan
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♂ 20-lb dumbbells
7rds + 5
Great Job!👍🏼
USAF Staff Sergeant Timothy P. Davis-RIP
Rx--7 rounds +24 reps (12 DL+9 HPC+3 STO [push jerks]
First time; no "compare to"
Great job!
That's awesome!!!
Intermediate 10 rounds but went to 10:15
Good work!
Had to go with 60kg barbell bc on vacation and no heavy DB
5rds
Great job modifying to get the work in even on vacation!
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
25-lb dumbbells
6-rds
Good job!
8- rds +23 reps
Rxd at Penn national. Glad I brought my dbs on vacation!
6 r + 6 reps.
two sets until round 4 which then made me break the HPC.
Good call! & Nice work keeping up on holiday!
Good work!
5 rounds of:
sumo deadlift 135# x12
hang power clean 135# x9
db push press 35# x6
Good work + extra weight!
Rx 7+14
Well done!
39 /m 150 lbs
Intermediate
8+13
Hi, I haven't been doing Crossfit for too long, but what kind of workout do you do before a WOD? I think the 10 minutes alone are not enough ...
Google “CrossFit, intensity, Greg Glassman”, the 10 minutes is enough, I promise you.
Google “CrossFit, intensity, Greg Glassman”, the 10 minutes is enough, I promise you.
Generally speaking, you can do a 10-15 minute warmup, spend around 10 minutes on skill practice (anything coming up in the WOD or something you're bad at), do the WOD itself and spend another 10-15 minutes on additional skill practice, stretching or similar cooldown exercises if you feel the need to.
Inter
7 rds + 18
Intermediate Option
9 rounds
Great job!
4 rds
(compare to 230423: 3 rds + 16)
Nice improvement!
Solid!
7 rounds
However, for those who saw Admundson's Elisabeth vs. Power Elisabeth (the old inspiring CF videos), this one should be quicker!
Thanks for the compare to info!
5 tours + 12 deadlift +3 dumbell cleans chacunes des haltères 12kg
Super!
(35kg barbell)
RX: 6+12
Great!
Rx: 4+16
Great work!
Globo wod: as Rxed. Scale as necessary as shown above and have at it.
This wod is also one to save for the well equipped hotel gym or cruise ship!