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by Ben Bergeron


Home Gym WOD

2.0K 81
  • For Time
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Dumbbell Clusters (2x50/35 lb)
  • 200 meter Run

With a running clock, as fast as possible perform the prescribed work. The repetition for the Dumbbell Clusters (Squat Clean+Thruster) decreases by one rep. After each round of Clusters, complete a 200-meter Run.

Score is the time on the clock when the last round of the 200-meter Run is completed.

Intended Stimulus

The Dumbbell Cluster, also referred to as a Squat clean Thruster, is an effective movement that requires us to work through a very large range of motion. Expect this workout to take around 15-20 minutes to complete.

Tips and Strategy

The first 5 rounds of the workout will feel very Dumbbell heavy, as 40 of the 55 total reps take place from rounds 10-6. Consider slowing down your runs to allow for more consistent movement on the Clusters.

If you need to break up the Clusters, take a quick break at the halfway point of the larger sets. By the round of 5, with only 15 total Dumbbell reps remaining, see if you can increase your pace on 1 of the 2 stations – either slightly speeding up your Runs or cycling through the Clusters a bit faster.

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namesake photo

Background: “Den” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features a couplet.

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