Name: Playbook - Sarah Herse - Beast Mode Dumbbell WOD
Uploaded: 2024-03-20T21:08:55.094Z
Duration: 30 min
Description: Beast Mode Dumbbell WOD

This workout looks easy on paper but it smoked me! I did stict pull-ups and used 35 lb dumbbells. Make sure you find a weight that's challenging for you!

21-15-9 Reps of:
Dumbbell squat cleans
Strict Pull-ups or Dual Dumbbell Row
Deficit push-ups (hands on DB's, you can scale with regular or incline push-ups)
Burpees
*Perform 21 reps of each movement, then 15 of each, then 9
*Women try for 15-35# DBs, Men try for 25-50# DB’s

21-15-9
Dumbbell squat cleans
Dual Dumbbell Row
Deficit push-ups (hands on DB's, you can scale with regular or incline push-ups)
Burpees
Perform 21 reps of each movement, then 15 of each, then 9
*Women try for 15-35# DBs, Men try for 25-50# DB’s

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Strict pull-ups or Dual dumbbell rows

*Can scale with regular or incline push ups*

- Place the kettlebells down on a mat.
-Come into a plank position with your hands holding onto the kettlebells.
-Bend your arms to lower yourself down towards the ground in a push-up.
-Push back up to the plank position and repeat.

Deficit push-up on dumbbells or kettlebells

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

*Can be done on incline or regular push-ups*

- Place the kettlebells down on a mat.
-Come into a plank position with your hands holding onto the kettlebells.
-Bend your arms to lower yourself down towards the ground in a push-up.
-Push back up to the plank position and repeat.

- Place the kettlebells down on a mat.
-Come into a plank position with your hands holding onto the kettlebells.
-Bend your arms to lower yourself down towards the ground in a push-up.
-Push back up to the plank position and repeat.

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Beast Mode Dumbbell WOD

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Trying to get back into it. This was a killer. Thanks!

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Wow! Definitely a summer body right there. 😂😂😂

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

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Literally kicked my butt! Great workout for my glutes!

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Good workout when you are in a hurry. 😅 I love this!

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Wow that was a great workout i think ill be using this app with you for my daily deposits 🙌🏽

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Probably won’t be able to raise my arms to drive my car tomorrow! But totally worth it!!

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Hard and Sweet!
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My legs are burnt like toast and I LOVE IT!!

Paula

Love it! Quick and efficient. Just for a busy mom

Lora

Single dumbbell full leg killer workout! 🔥

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