Name: Playbook - Sarah Herse - Sell Out on Burpees - Interval WOD (Dumbbells & Running)
Uploaded: 2024-03-20T21:08:55.590Z
Duration: 20 min
Description: Sell Out on Burpees - Interval WOD (Dumbbells & Running)

The key to this workout is giving the burpees all you got! Good luck!

3 sets, each against a 4-minute running clock, of:
500 Meter Run or Row
15 DB Thrusters
Max Reps of Burpees in remaining time
*Rest 2 minutes between sets
*Women try for 15-35# DBs, Men try for 25-50# DB’s

Sell out on burpees interval workout (with dumbbells & running)
3 sets, each against a 4-minute running clock, of:
500 Meter Run or Row
15 DB Thrusters
Max Reps of Burpees in remaining time
*Rest 2 minutes between sets
*Women try for 15-35# DBs, Men try for 25-50# DB’s

*Can sub 500m Run instead of row*

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

*Max burpees in remaining time of the 4 minute window*

- 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

Sell out on burpees

Sell Out on Burpees - Interval WOD (Dumbbells & Running)

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Sell Out on Burpees - Interval WOD (Dumbbells & Running)

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