It's Only 10 Minutes

Stimulus and Strategy:

In today’s workout, we have a 10-minute as many rounds as possible of push ups, dumbbell snatches, and toes to bar. The goal is for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible and break up the toes-to-bars as needed and manage your rest time.

Scaling:

Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.

To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.

In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.

Banded warm-up | 4:00

2 sets:

5 planks to downward dog

10 banded pull-aparts

10 banded pass-throughs

Dynamic warm-up | 6:00

2 sets:

:30 jumping jacks

5 inchworms to down dog

10 alternating Samson stretch lunge + side stretch | 10 wide-grip scap pull-ups

10 ring rows

TECH | 2:00

Push up

Dumbbell Snatch

Toes-to-bar

Scaling Toes-to-bar

Specific Warm-up | 8:00

Dumbbell Snatch progression | 4:00

1 set:

1 push up + 2 shoulder taps

3 dumbbell deadlifts/arm

1 set:

2 push ups + 2 shoulder taps

3 DB power cleans/arm

1 set:

3 push ups + 3 shoulder taps

3 DB snatches (left)

3 DB snatches (right)

Toes to bar progressions | 4:00

10 Nose pickers

5 Kipping hanging knees (to chest)

5 Kipping alternating single leg toes to bar

5 Kipping toes to bar

Break | 2:00

WOD | 10:00

RX:

Complete as many rounds as possible in 10 minutes of:

10 push-ups

10 dumbbell snatches, right arm

10 toes-to-bars

10 dumbbell snatches, left arm

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Intermediate option:

Complete as many rounds as possible in 10 minutes of:

10 push-ups

10 dumbbell snatches, right arm

10 knees-to-chests

10 dumbbell snatches, left arm

♀ 20-lb dumbbell

♂ 35-lb dumbbell

Beginner option:

Complete as many rounds as possible in 10 minutes of:

5 push-ups from the knees

5 dumbbell snatches, right arm

5 hanging knee raises

5 dumbbell snatches, left arm

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Cooldown | 4:00

Scorpion stretch

Banded shoulder stretches

Lat stretch on rig

Child's pose

Enjoy!