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Dumbbell/ Kettlebell Wods DUMBBELL/ KETTLEBELL WODS www.crossfitbink36.nl A P P . C O #MORETHANABOX www.crossfitbink36.nl A P P . C O #MORETHANABOX NO BOX, NO BARBELL, NO PROBLEM! For now the boxes are closed and we all miss the community every day. To make the best out of a bad situation Crossfit Bink 36 allready offers: Every day online wods. Everyday running and homewods on the website. To give you guys some extra inspiration, we offer in this PDF 20! dumbbell/ kettlebell wods you can do at home or outside. So 20 more reasons the keep working out! tag us on instagram en facebook and let us know your scores. ENJOY! www.crossfitbink36.nl W O D 1 W O D 2 W O D 3 21-15-9 emom 20min amrap 12min db/kb snatch burpees over db/kb min 1: max distance 12 push ups db/kb carry 12 seated db/kb strict rest 5min min 2: max db/kb press (6L/6R) squats 14 db/kb overhead 9-15-21 min 3: max db/kb lunges db/kb snatch clean and jerk 14 sit ups burpees over db/kb min 4: rest T O T H E N E W Y E A R W O D 4 W O D 5 W O D 6 amrap 4min x4 400m run emom 12min amrap 16min max rounds in remaining time of min 1: max db/kb 12 db/kb deadlifts 12 db/kb push press rows (alt) (6L/6R) (6L/6R) min 2: wallsit 24 db/kb swings 6 burpees min 3: max v-ups 36 double unders 3min rest between rounds #MORETHANABOX www.crossfitbink36.nl W O D 7 W O D 8 W O D 9 For time 5 rounds for time 3 rounds for time 100 burpees over 12 pike push ups 30m bear crawl with db/kb 12 db/kb clean and db/kb 75 db/kb snatches jerks 30m db/kb overhead 50 db/kb squats 12 db/kb chair step lunges 15 db/kb sit-ups ups (15mL/15mR) 24 sit ups 30 db/kb cleans after each completed (15L/15R) set, 50 30 push ups mountainclimbers T O T H E N E W Y E A R W O D 1 0 W O D 1 1 W O D 1 2 21-15-9-6-3 "DT with db/kb" 8 rounds for time db/kb overhead 30 double unders squat 5 rounds for time 16 db/kb thruster burpees over db/kb 12 db/kb deadlift (8L/8R) 9 db/kb hang power clean 6 db/kb push jerk #MORETHANABOX www.crossfitbink36.nl W O D 1 3 W O D 1 5 amrap 6min x3 W O D 1 4 800m run "Elizabeth with "Cindy with db/kb" remaining tima max db/kb" rounds of amrap 20min 6 push ups 21-15-9 24 db/kb snatches db/kb squat clean 5 db/kb row (5L/5R) chair dips 10 push ups rest 3min between 15 db/kb squats rounds T O T H E N E W Y E A R W O D 1 6 W O D 1 7 W O D 1 8 "chad" emom 16min For time 100 db/kb snatches 1000 db/kb chair min 1: db/kb floor 25 v-ups step ups press 100 burpees over (put db/kb in a min 2: db/kb lunges db/kb bagpack) min 3: v-ups min 4: plank #MORETHANABOX www.crossfitbink36.nl W O D 1 9 W O D 2 0 "Helen with db/kb" For time 1 mile run 3 rounds for time 45 db/kb thrusters 400m run 1 mile run 21 db/kb swings 12 db rows (12L/12R) #MORETHANABOX www.crossfitbink36.nl M O V E M E N T S For all the wods, you will use 1 db/kb Burpee You start standing tall, than jump back to lying on the floor (chest and thighs touch the floor) and jump up with both feet in the standing position. Jump up and clap hands above the head with the hips and knees fully extended. Burpee over dumbbell/kettlebell While facing the db/kb you will drop with the hips and chest touching the floor. You will then jump up and over the db/kb with a 2 feet lift-off and land on the other side of the db/kb. Chair dips Put your hands on the seat of the chair, back close to the chair, extend the legs, from there you dip through your arms and then fully extend the arms again. Double under Jump up skipping the rope twice under your feet for each jump. Dumbbell/kettlebell bear crawl Perform the bear crawl movement (walking on hand and feet, knees slightly bended, hips up) while taking the db/kb with you. Dumbbell/kettlebell carry You will walk max distance while carrying the db/kb (like a suitcase carry). Dumbbell/kettlebell chair step up Hold the db/kb as you want and step up the chair with one foot, bringing the other foot next to it, reaching full extension of the knees and hips. Then get back to the ground by stepping of the chair. Alternate between legs for each rep. #MORETHANABOX www.crossfitbink36.nl M O V E M E N T S Dumbbell/kettlebell clean and jerk Clean: you start with the db/kb on the ground, You must reach the front rack position with the db/kb. The db needs to touch the shoulder, for the kb, hand needs to be under the chin. The hip and knees must be in full extension. For each rep, 1 head of the dumbbell needs to touch the floor. Jerk: you must reach the overhead position with the db/kb starting in front rack position. The hips, knees and arms must be in full extension. You can choose push jerk or split jerk (just make sure both feet are back in one line before bringing the db/kb down). Dumbbell/kettlebell deadlift The deadlift starts with the db/kb on the floor, the db/kb is lifted until the knees and hips reach full extension and the shoulders are behind the kb/db. 1 Head of the db needs to touch the ground. Dumbbell/kettlebell floor press Lay down on your back with a dumbbell in one arm, arms are in a 90- degree angle, then press the dumbbell out till the arm is fully extended. Dumbbell/kettlebell hang power clean You start in a fully extended position, then bring the dumbbell in a hang position and bring the db/kb in front rack position, for the kb hand should be below the chin. The hip and knees must be in full extension. Dumbbell/kettlebell lunges You will pick up the db/kb and bring it in front rack position. Step forward with 1 leg, while the trailing knee must make contact with the ground. Then step back to a 2-foot standing. Alternate between legs. Dumbbell/kettlebell overhead lunges Each lunge begins with the db/kb overhead, the feet together while standing tall. From there you will step forward with 1 foot while the trailing knee touches the ground and the db/kb remains above your head. (For the workout 9: you will perform 15m overhead lunges carrying the db/kb overhead with the left arm and then switch into 15m overhead lunges carrying the db/kb overhead with the right arm). #MORETHANABOX www.crossfitbink36.nl M O V E M E N T S Dumbbell/kettlebell overhead squat You start fully extended, with the db/kb overhead, from there you will squat, with the hip crease below the top of the knee, and stand up again, ensuring the hips, knees and arm are in full extension. Dumbbell/kettlebell push jerk You start in a fully extended position with the db/kb on top of the shoulder (for the kb, hand needs to be under the chin), dip down, extend the hips and dip down again under the db/kb to catch it in a semi-overhead squat position. Then fully extend the hips and knees while the arm remains in an extended overhead position. Dumbbell/kettlebell push press You start the movement with the db/kb in front rack position with the db on the shoulder (for the kb hand should be below chin), you then dip down and push the db/kb overhead, bringing the knees, hips and arm fully extended at the top position. Dumbbell/kettlebell row You need to bend forward while you row with one arm the db/kb towards your body. Keep your elbow in, keep your upper back straight so don’t rotate with the movement and make sure to reach full range of motion. Dumbbell/kettlebell seated strict press You will start from seated position, db/kb at shoulder position (for the kb hand should be below chin), and press the db/kb overhead till the arm is fully extended. Dumbbell/kettlebell sit up You start in seated position, with both feet on the floor, holding the db/kb close to your chest. You will than lay down on the ground and get back up to seated position while holding the db/kb close to your chest during the whole movement. #MORETHANABOX www.crossfitbink36.nl M O V E M E N T S Dumbbell/kettlebell snatch The db/kb snatch starts with the db/kb on the ground and finishes with the db/kb directly overhead.
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