#GutcheckThursday – Workout of the Week – June 20, 2024

#GutcheckThursday - Workout of the Week - June 20, 2024

From the minds of @streetparking and at the request of ICE faculty member @dustinjones.dpt comes this nasty little ditty for #GutcheckThursday!

Intended Stimulus

Say goodbye to your legs & grip. This triplet is designed to gas out your forearms with the dumbbell work then pump your legs & heart rate into orbit with the box jump-overs. Set a goal of 1 minute rounds and try to hang on as long as possible! Be mindful of that first jump after the dumbbell squats. Scale the dumbbell weight to be able to perform the cleans & squats unbroken each round.

Movement Standards

The dumbbell hang power clean begins by deadlifting the dumbbells to the hip before initiating the hang (anywhere between hip & knee) to jump the dumbbells to the front rack position

The dumbbell front squat begins with a hand on each handle in the front rack position before completing a full depth squat, returning to full extension of the hips & knees

The box jump-over begins with a 2-foot take-off, jumping on or completely over the box. You do NOT need to stand your jump all the way up

Adaptations / Modifications / Scales

Scale the load of the dumbbells to meet the intended stimulus

If needed, modify to a single dumbbell for the cleans & perform a goblet squat with the dumbbell

Reduce the height of the box to maintain the jumping stimulus whenever possible. If needed, perform step-overs or step-ups in place of jumping

The volume of cleans & squats is moderate but the amount of jump-overs is high, so reduce the reps if that much jumping will be an issue this week