The fourth workout of the 2016 CrossFit Open – then the first stage from which anyone could try and qualify for the next stages of competition – was a 13-minute ‘chipper’, where athletes were required to perform all the reps of a movement before going onto the next.
On this occasion, there were 55 reps of four exercises. The movements then were barbell deadlifts, wall balls, rowing, and handstand push-ups. If you finished those four movements in time, you earned the right to start again back at the deadlifts.
Not many of us have barbells at home or the requisite space to throw a medicine ball to a 3m target. Fewer still a rowing machine. Though you may be able to squeeze out some handstand push-ups, we’re going to venture that 55 of them would be a stretch.
Fortunately, Scott Britton, the co-founder of global functional fitness charity movement Battle Cancer, has created a dumbbell-only version you can do at home or, come the end of this month, in one spot at the gym (gasp!) without getting in anyone else’s way.
“You’ll be getting the same stimulus as the Open workout, so break each movement up into smaller sets to fight the physical and mental fatigue,” says Britton.
If you do finish before the clock hits 13 minutes, congratulations! Your prize, as with the original workout, is that you’ve earned the right to start again on the deadlifts.
Your score is your total reps. Let us (@menshealthuk) and and Scott (@scotbrits)know how you get on Instagram:
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13-minute AMRAP
Dumbbell Deadlift x 55 reps
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement. For one ‘bell, alternate sides each round, squeeze your non-working hand and keep your torso upright.
Dumbbell Thruster x 55 reps
Hold a pair of dumbbells on your shoulders and squat down until your thighs pass parallel to the ground (A). Stand back up explosively and, in one motion, press both dumbbells overhead to full lockout (B). Reverse the movement and repeat.
Dumbbell Push Press x 55 reps
Lift a pair of dumbbells onto your shoulders, palms facing inward (A). Dip at the knees and use your legs to help press both dumbbells overhead (B). Lower under control and repeat. If you’re using a single ‘bell, swap side when you need to.
Dumbbell Squat x 55 reps
Stand tall, clean the dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward explosively, and go again. Hold a single bell in the same position, alternating shoulders each round.
