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by Ben Bergeron

“Radar”

Home Gym WOD

1.3K 54
  • For Time
  • 400 meter Run
  • Directly into, 9-12-15 reps of:
  • Dumbbell Deadlifts (2x50/35 lb)
  • Lateral Dumbbell Burpees
  • 800 Meter Run
  • Directly into, 15-12-9 reps of:
  • Dumbbell Deadlifts (2x50/35 lb)
  • Lateral Dumbbell Burpees
  • 400 Meter Run

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 400 meter Run, then 9-12-15 reps each of Dumbbell Deadlifts and Lateral Dumbbell Burpees. Then, Run 800 meter and perform 15-12-9 reps each of Dumbbell Deadlifts and Lateral Dumbbell Burpees. Finish the workout with a 400-meter Run.

Score is the time on the clock when the last 400 meter Run is completed.

Movement Standards

Dumbbell Deadlift: Hold two Dumbbells on the outside of the body with a narrow stance. Only one head of the bell has to make contact with the floor outside the foot.

Lateral Dumbbell Burpees: You can jump up or step up out of the Burpee. Jump over the handle of 1 Dumbbell with two feet. There is no need to stand to full extension when jumping over the Dumbbell.

Intended Stimulus: When scaled appropriately, expect this piece to take around 15-22 minutes to complete.

Tips and Strategy

The Dumbbell Deadlifts are the only station you would potentially stop moving on today. Approach your Burpees and Runs in a steady, moderately paced manner that allows you to thrive on the Dumbbell Deadlifts. Coming off the Runs and your last Burpee reps, see if you can get your hands right on the bells for your first set.

Your break-up strategy will likely depend on what weights you are using. If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets.

Set of 15: 15 / 8-7 / 5-5-5
Set of 12: 12 / 6-6 / 4-4-4
Set of 9: 9 / 5-4 / 3-3-3


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namesake photo

Background: “Radar” 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 chipper of 3 movements.

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