Name: Playbook - Sarah Herse - Full Body Dumbbell WOD
Uploaded: 2024-03-20T21:08:55.115Z
Duration: 15 min
Description: Full Body Dumbbell WOD

14 min AMRAP (as many rounds as possible in 14 minutes):
20 Alternating pistol squat to bench/ box/couch (10/side) 
*adjust to height that is appropriate level of difficult for you
16 Alternating Dumbbell Snatches
10 DB push press
*Women try for 15-35# DBs, Men try for 25-50# DB’s

14 min AMRAP (as many rounds as possible in 14 minutes)
20 Alternating pistol squat to bench/ box/couch (10/side) 
*adjust to height that is appropriate level of difficult for you)
16 Alternating Dumbbell Snatches
10 DB push press
Women try for 15-35# DBs, Men try for 25-50# DB’s

*Can use bench or box*
(10/side - 20 reps total)

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Full Body Dumbbell WOD

Marina Wells

Korie Milan

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

Mike Wambach

Quads & Glutes Burner with dumbbells

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!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

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

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Carmen

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

Lisa

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Rose 

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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

Full Body Dumbbell WOD

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