Name: Playbook - Sarah Herse - The Man Maker (Intense DB Interval WOD)
Uploaded: 2024-03-20T21:08:55.148Z
Duration: 20 min
Description: The Man Maker (Intense DB Interval WOD)

Madelyn

Dumbbell man makers are always a killer! Make sure you use a challenging weight and the rest period will fly by!

6 rounds for time:
3 Dumbbell Man Makers
6 Dumbbell Thrusters
9 Burpees
*Rest 60 seconds after each round
*Women try for 10-25# DBs, Men try for 15-40# DB’s

6 rounds for time:
3 Dumbbell Manmakers
6 Dumbbell Thrusters
9 Burpees
*Rest 60 seconds after each round
*Women try for 10-25# DBs, Men try for 15-40# DB’s

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.

Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell man maker

- 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

- 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

The Manmaker

The Man Maker (Intense DB Interval WOD)

Brandy

25 min EMOM (single dumbbell, all levels)

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

The Man Maker (Intense DB Interval WOD)

Community

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