Bell House Fitness – Home Gym

03.17.23 (Time)

EQUIPMENT

7 rounds for time:

7 handstand push-ups

7 double-DB thrusters

7 tuck-ups

7 double-DB deadlifts

7 burpees

7 single-DB swings

7 double-DB rows

– Touch all 4 heads of the DBs to the ground on the deadlifts.

SCORE:TOTAL TIME

BODYWEIGHT

7 rounds for time:

7 handstand push-ups

7 jumping air squats

7 tuck-ups

7 single-leg squats/leg

7 burpees

7 up-downs to a target (6 in)

7 weighted sit-ups

– Touch an object to the ground overhead for the weighted sit-ups.

SCORE:TOTAL TIME

WORKOUT NOTES

21:00-30:00.

Moderate DB load (35/50 lb).

Reduce DB load and scale to pike push-ups to maintain the stimulus.

WARM-UP

On a 5:00 clock:

3 inchworms

5 push-ups

7 v-ups

9 air squats

– Move at a steady pace.

5-10 reps of each:

Handstand push-ups

Double-DB thrusters

Tuck-ups

Double-DB deadlifts

Burpees

Single-DB swings

Double-DB rows

– Rest as needed between movements

ACCESSORY

Post-workout:

In as few sets as possible:

400-m DB farmers carry (35/50 lb)

– Rest as needed.