“Dirty Thirty” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee Singles
We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of this is a movement like Kettlebell Swings. Many athletes may be able to go unbroken on this movement , but doing so may slow the movement that follows. Rather than having a specific number in mind as far as repetitions, let’s have athletes think about keeping both their breaks and transitions to less than 10 seconds. If they focus on minimizing those numbers, they will break up the movement accordingly. Thinking of this workout as 300 reps for time, not 10 sets of 30.