Home Gym WOD
- 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.
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.