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
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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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