In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
Post total calories rowed in comments.
Scaling:
Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.
Intermediate option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 25-lb dumbbells and 95-lb barbell
♂ 45-lb dumbbells and 135-lb barbell
Beginner option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 20-lb dumbbells and 65-lb barbell
♂ 35-lb dumbbells and 95-lb barbell
Coaching cues:
During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.
Resources:
CAP Demo | Dumbbell Bench Press
The Back Squat
The Dumbbell Power Snatch
Rowing Technique Tips
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