Name: Playbook - Simply Mander - Full body + Metcon
Uploaded: 2024-01-01T19:10:19.789Z
Duration: 30 min
Description: Full body + Metcon

Audra

This was a perfect one to come back to after being sick the last 2 weeks. Challenging, but I scaled a bit so it wouldn’t totally kill me lol. I’m glad to have these workouts as an option to do in our garage gym. 💪🏼

Jasmine

Cass

8:23 i guess not bad at all i changed the running for 100 DU

Adriana

Loved it! Subbed the run with 100 single unders because I don’t have a treadmill. Great quick workout!

Ellie

Meghan

Loved it!! Just the workout I was looking for.

Wendy

New here!! First workout with you and it did not disappoint 🔥my whole body is shakin and sweatin lol

Lindsay

What would be a good warm up for this type of w/o

Mandi

Emma

That last set 🔥
Round 1 - yeah! Ok I got this!
Round 2 - ohhhkayy you have my attention 
Round 3 - …😳
Round 4 - ☠️

Whitney

Rose 

Like usual I thought this would be easy and now I’m dead in the best kinda way! ☠️

Jennie

Alexis Bombei

I highly dislike running, BUT this I can handle! 👏🏻🔥

Shelby

Natalie

Great workout! The snatches for the win!!!

Alison

Mary Kate

Loved this workout! This is absolutely perfect since I live in the middle of nowhere - I can do CrossFit at home!!

Trisha

Fantastic! Nice burn on a Saturday morning!! Btw playlist is 🔥

Ashley

I hate running, but looks like Manders has me running. Killer workout! 💕👏🏻👊🏻

Kelly

A. Superset 3 rounds 
12 Bulgarian split squat (6 each leg)
10 banded squat to lateral raise 

B. Superset 3 rounds 
15 floor press 
15 hammer curls 

C. 4 rounds for time:
400m run
12 DB snatches
12 push ups 
12 sit-ups

A. Superset 3 rounds 
12 Bulgarian split squat (6 each leg)
10 banded squat to lateral raise

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- start with your feet shoulder width apart and a moderate resistance band around your legs slightly above your knees
- preform a squat while engaging your core and driving the knees outward
- at the top of the squat, engage your glute and lift your right leg out laterally to roughly a 45 degree angle
- return to a squat and perform on the other side

Banded squat to lateral raise

Superset A

B. Superset 3 rounds 
15 floor press 
15 hammer curls

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Superset B

C. 4 rounds for time:
400m run
12 DB snatches
12 push ups 
12 sit-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

4 rounds FT

Full body + Metcon

Lower body strengh + metcon (db scaling)

Baylee

Jaime Lynn

Upper body + metcon (at home scaling)

Andrew

Lower body strength & metcon (at home scaling))

Idk if 20# dumbbells for the AMRAP are beginner but maybe I just suck at thrusters 😂

Nikita Miller

Lower body functional training (+ metcon)

First crossfit type workout since doing the bodybuilding program, felt terrible but good 😅

Kaitie

Weightlifting + metcon

Back squat + lower body focused metcon

Push day - chest/triceps & metcon

Yesenia

1RM power clen + metcon

Amazing WOD, went as fast as i could and my time was 11:09

Cayla

WOW💥way harder than I thought, sweat dripping 🥵just what I needed!🔥🙌

Full body + Metcon

Community

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