At-Home WOD #10
Warm Up
20 each of:
- Jumping jacks
- Arm circles – Forward 5R/5L, Backward 5R/5L
- Seal jacks
- Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
- Crossover jacks
Then
10-8-6-4-2 (not for time) of:
- Mountain Climbers
- KB/DB swings
- 2-arm thrusters
Workout of the Day
“Kettlebell / Dumbbell DT”
Complete 10 rounds (5 each side) for time of:
- 12 single-arm deadlifts
- 9 single-arm hang power clean*
- 6 single-arm shoulder to overhead
*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian KBS instead.
Cool Down
- Tricep stretch – 30 seconds each side
- Crossover shoulder stretch – 30 seconds each side
- Standing hamstring stretch w/ ankles crossed – 30 seconds each side
WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!
Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.
This Post Has 92 Comments
Steve Keiper
23 Mar 202017:50 @ 30#
Nikki k
23 Mar 202013:50
35# kb deadlifts
25#kb one arm swings/ push press
This had a different feel to it with kettlebells
Jenn P
23 Mar 202010:25 with orange kb
Diana G
23 Mar 202011:46 – 26# KB
DE
23 Mar 20208:44 @ 52.5 DB (those clunky bowflex ones 🙂
DE
23 Mar 2020Perfect 9 min Soundtrack for this WOD;
— Bfg Division by Mick Gordon
Karen B
23 Mar 202025# DB – 10 on each side – 12 Rounds
32:18
Cash Out
3 set –
6″ – 30 sec.
Hollow Body 30 sec
Leg Lift – 12 reps
Toe touches – 24
V-ups – 8
Then – Plank 1 min(each position (2x)
ICA admin
23 Mar 2020Lots of ab work, Karen! Nice job!
Craig
23 Mar 202020 rounds
12 DL 44# KB
9 HPC 26# KB
6 press 26# KB
19:46
Tom G
23 Mar 202012:30 with 25lb kb
Meg V
23 Mar 202010:25
45#KB DL
30# KB swing
20# DB PP
Hard to hold on when you can’t feel your hands😂
Pugh
23 Mar 202014:10- 28 KG kettlebell
Ryan B
23 Mar 202010:51 – 2 handed:
40#KB DL
40# KB swing
40# KB PP
ICA admin
23 Mar 2020Cute pup! He looks unimpressed though 🙂
Tammy Mazz
23 Mar 2020Tammy:
11:56 16 rounds
DL 26# KB
HPC & Overhead 15# DB
Mila:
9:17 10 rounds
DL & HPC 10# DB
Overhead 5# DB
KtL
23 Mar 202011:52 35# KB
Janet
23 Mar 202030 LBS DB
17:04
Faith
23 Mar 202013:14
30# DB – deadlift
30# DB – hang power clean
20# DB – push press
Danielle
23 Mar 202016:05
40lb DB – deadlifts
30lb DB – cleans
45lb barbell PP – rd 1&2, 10 reps
rd 3-10, 6 reps
John
23 Mar 2020Well done all around! Anyone make it so far without putting the bell down at all?
Faith
23 Mar 2020Nope. Besides changing weight for the push presses, the dumbbell got really slippery and my grip started to give out about halfway through. I wonder if I could use my kids’ sidewalk chalk next time 🤔😆
Alex W
23 Mar 2020All movements were unbroken! but no sir lol dropped it in between arms… needed to breath.
Sweaty
23 Mar 202019:55
20 Rounds
25# DB
Sean B
23 Mar 202014:12
60# DB
First 4 rounds unbroken
Kehl
23 Mar 2020Sean, just so you know…champions are made when no one is looking. I’d recommend not breaking the following rounds.
ICA admin
23 Mar 2020impressive with a 60!
Kehl
23 Mar 2020Is it though?! Fraser probably used a 61#
Steve L
23 Mar 202012:01 50# db
Alex W
23 Mar 202044#KB – did KB Swings instead of HPC.
9:48
Crashed the kids gym today, too cold!
Nicole W
23 Mar 2020#35 KB (swings instead of HPC)
11:02 ! Great WOD!
Chris Mc
23 Mar 202012:22
35# KB
12 rounds (6 each side)
Kehl
23 Mar 20208:59
35# KB DL
35# KB Swing
35# KB PP
Warneks
23 Mar 2020John 7:58 (53# KB)
Nik 7:55 (35# KB)
Cash out – yesterday’s WOD
Fili
23 Mar 202012:49 – 53# KB
Kehl
23 Mar 2020Fili, in your profile pic, why aren’t you looking at both of your kids? Do you have a favorite?
2nd, get up.
Frank N
23 Mar 202011:30 40# db, 8 rounds
Steven Marcucio
23 Mar 20207:51 with 55# dumbbell
Martello
23 Mar 202011:58 – 20 lb db
Mandy
23 Mar 202010:27 – 15# DB
Betsy
23 Mar 20205 rounds w/ 55# bar
Rd 1 – unbroken
Rd 2 – PP – 12, 9 broken into 2 sets
Rd 3,4,5 PP – 12 broken into 3 sets, 9 into 2 sets
Rd 4,5 HPC – 12, 9 broken into 2 sets
And, needed 1 min recovery between rounds
Needless to say, this took FOREVER – :49:11 But, I’m alive! Cool down felt great!
ICA admin
23 Mar 2020Oops, maybe our 55# recommendation was a bit high! Way to push through!
Rich & Jimena
23 Mar 2020Jimena – 12:50. 26# KB f/ DL 20# DB for clean, press
Rich – 14:22 53# KB
Ceil
23 Mar 2020Sofia and Ceil 20# DB
8:49
Max 8# DB – 10:53.
Probably should have done a few more rounds or reps but for now still moving and not hurting👍
Kelsey and Mado
23 Mar 2020Kelsey:
8:23 KB 35# Unbroken
Added 2 more rounds after small break (1 each side): 10:43
———————
Mado:
6:42 Barbell 70# 5 RDS (should have done more)
ICA admin
23 Mar 2020Blazing, ladies!
Tiago
23 Mar 202011:51 with 50LBS!
Sucking sucks!
The Murray’s
23 Mar 2020Brian – DT Rx 9:37
Jameson DT 15# barbell 9:37
Jill -15 # dumbell 9 rounds per side 13:47
John – kettlebell 53# 10:38
Rest 10 minutes
5 rounds
20 chargers
16 bicycles
12 tricep dips
8 v-ups
4 slow push ups
Brian 17:04
John 17:04
Jill 15:00
Jameson 9:47
Kennedy 12:36
Quinn 9:47
Kirsten
23 Mar 202010:26
53lbs KB
6 x single arm KBS
16 x deadbugs instead of shoulder to overhead
Cate S
23 Mar 2020My weight sizes weren’t perfect for this so I used a 45# kb for deadlifts and a 15# db for the rest.
Did 5 rounds in 7:59 then did another 3 rounds in 4:50 because my weights didn’t feel super heavy.
Sadie V.
23 Mar 2020Sadie 15:04
12# kb deads
12# kb two arm Russian swings
5# db push press
Shawn C.
23 Mar 202011:48 35lb db 12 rounds (6each side)
Whit
23 Mar 20209:14
Deadlift/ RKBS- 35#
Press- 10#
This was great!
Jenn
23 Mar 2020I did this wrong. This is why I need my people to workout! I did all 5 rds on the R and then did all 5 rds on L. 😂
#wheresmycounter #alwaysconfused😆
Jenn
14:48 #35
ICA admin
23 Mar 2020LOL, true story Jenn. We’ll be reunited soon!
Ashlee Beyer
23 Mar 202013:05!
Was all over the map with weights because my knee was feeling a bit tweaky (and is definitely feeling tweaky after the workout unfortunately). 12 x 20# KB to mid shin, 9.5# DB swings, 13.5# shoulder to overhead.
Liz
23 Mar 20207:50
25# DB
Didn’t put the DB down!
ICA admin
23 Mar 2020Solid, Liz!
McGee
23 Mar 20208:27 35#KB
Daniel Rueckle
23 Mar 2020That was awesome! 10 rounds at 10:30, 12 at 13:15. 35# DB completely unbroken except the last 3 left should push press.
Jeff Collins
23 Mar 2020Marsha- 15#, 13:10
Jeff- 35#, 9:58 unbroken
Tobin
23 Mar 202013:51, 35#
Betsy
23 Mar 2020Okay, I am ridiculous!
My rounds went like this:
12 deadlifts, 12 hang power cleans, 12 shoulder to overhead
9 deadlifts, 9 hang power cleans, 9 shoulder to overhead
6 deadlifts, 6 hang power cleans, 6 shoulder to overhead
Needless to say…I did this wrong and I am a glutton for punishment Ugh!
John Castaldi
23 Mar 202010:22
53#KB – deads
35#BB – HPC, StoO
Daria
23 Mar 202010:32 20# dumbbell
Gotta give Andrew a shout out. After work i told him I really didn’t feel like doing the WOD. He said “go do it, you’ll feel better”. I’m not going to say he was right, but he wasn’t wrong.
ICA admin
23 Mar 2020A+ Andrew! (And Daria too!)
Nick B
23 Mar 2020Time: 12:20
Deadlift — 30# kb
HPC — 30# kb
Push Press — 25# db
Jere
23 Mar 202011:10 35# KB
Added 3×10 KB curls each side cuz muh gunz
Abby Martello
23 Mar 202010:15
Deadlift 20
HPC 20
Push press 20
Lindsay
23 Mar 202015:57
30# DB
Switched to 25 after round 5
Lindsay
23 Mar 2020Me and my friends during this quarantine!
Smith
23 Mar 202011:50 50lb DB
Tim C
23 Mar 2020Nothing like a WOD that includes Prof. John Warnek’s “Conservation of Angular Momentum”…works every time!
12:15 35# KB Finished with 100 KB swings just for fun.
Amy Melle-Ortiz
23 Mar 202030min
20#
Followed by 40min bike ride. Delightful to see the sun!
Joe s
23 Mar 2020Got thru it. This was a back “F” for me. But I started picturing coach Kehl and somehow got thru it.
Kehl
23 Mar 2020Dig deep.
Erik
23 Mar 202011:40 35# DB Erik
17:39 some crazy variation Sara
Averie
23 Mar 202012:44 26 lb KB
Chris S
23 Mar 2020The Sigals did 30# for Adam and 15# for Chris. We were so excited to do this work-out that we realized that no one hit the start on the timer. Oops! Somewhere between 10-12 minutes is a good estimate. We have a lot on ours minds these days.
Dan T
23 Mar 2020Forgot to set the clock, but based on the songs it was about 11:30, 35# db.
The Speirs
23 Mar 2020Megan S – 12:31 (Doubleday the reps since all we have is 10lb DBs)
Ryan S – check plus a row at the end
(PS – way easier to work out after Wes is in bed, lol)
Nick L
23 Mar 202010:18 105 barbell.
Marissa W
23 Mar 202014 rounds – 15:17
20 lb DB
(did 10 rounds to 11:17 then decided to do 4 more)
Another good one!
Peter
23 Mar 202010:39, 65# barbell
Peter
23 Mar 2020Apparently, I was so wiped out that I couldn’t get my picture straight. 🤪
Christine G
23 Mar 2020Got it in before midnight!
12 rounds total- 12:08
35# deadlift
20# HPC and PP
didn’t drop except to switch implements but 20 is light for me for HPC. That said wasn’t gonna use a heavier KB CUZ bruises- nope!
Sabrina Leiser
24 Mar 202010:07 – 85# barbell
Tanya
24 Mar 202010:02 #35 dB
Missy
24 Mar 2020Missy- 13:11 5 rds 35#, 5 rds 30#
Sean – 13:11 44#, 35# push press
Kyle E
24 Mar 2020Missed yesterday, so decided to make it up this morning + WOD later today.
35# DB 10rds
8:29:17
Ryan Henry
24 Mar 2020Catching up on entering this 🙂
13:45 35# DB (10rounds)
…right ankle flexibility was limited at the end on the hang power cleans
Bill
24 Mar 202013:13
10 Rounds of 12-6-6 @ 35#
Benji
24 Mar 202035# Kettlebell, 9:24