6 Dumbbells of Death

Usually known as 3 Bars of Death because we set up one bar for each of three movements. However, we have entered the Twilight Zone, therefore we will adapt using 2 dumbbells for each of the three movements.

Warm up: 2 Rounds

200 Run or 1 Minute of High Knees 5 Inchworms

25 Straight Leg Situps

Main Set: Option 1 > 3 Months

AMRAP in 20 Minutes

10 DB Deadlifts 15/20 each

10 DB Power Cleans 15/20 each

10 DB Push Press 15/20 each


Option 2 < 3 Months

AMRAP in 15-20 Minutes

10 DB Deadlifts 10/15 each

10 DB Power Cleans 10/15 each

10 DB Push Press 10/15 each


Option 3 < 1 Month

Complete 4 rounds

10 DB Deadlifts 5/8 each

10 DB Power Cleans 5/8 each

10 DB Push Press 5/8 each


Cool Down: 25 Straight Leg Situps

Shoulder/Chest Static Stretch Child's Pose 3 Sets of 30 Seconds each lower back and piriformis stretches

Post Number of Rounds to Comments




191 views3 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg