Tuesday, March 10, 2026
CrossFit
Original WOD
[ click to expand ]
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest
â 35-lb dumbbells
â 50-lb dumbbells
Post total reps to the comments.
Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double-unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.
Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest
â
20
-lb dumbbells
â
35
-lb dumbbells
Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of
single
-unders
20 seconds of rest
â
10
-lb dumbbells
â
15
-lb dumbbells
Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under
TBI-Adapted
[ toggle ]
Warmup (6 min)
- Arm circles forward and backward (30 sec each)
- Shoulder shrugs and rolls (1 min)
- Bodyweight squats (1 min)
- Light dumbbell deadlifts - build up weight (2 min)
- Light dumbbell push presses - build up weight (1.5 min)
Workout — Modified Dumbbell Interval
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single-unders
40 seconds of rest
♀ 20-lb dumbbells
♂ 30-lb dumbbells
Post total reps to comments.
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single-unders
40 seconds of rest
♀ 20-lb dumbbells
♂ 30-lb dumbbells
Post total reps to comments.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Double-unders | Single-unders | Reduces impact and coordination demand while preserving cardio stimulus |
| 35/50-lb dumbbells | 20/30-lb dumbbells | Moderate load to avoid excessive Valsalva and allow sustained movement |
Rx Notes: Reduced dumbbell weights to 20 lb (♀) and 30 lb (♂). Extended rest after jump rope to 40 seconds for better recovery between rounds.
Coaching Notes: Target 8+ push presses, 12+ deadlifts, and 30+ single-unders per round. Focus on smooth, controlled movement rather than maximum speed. If you feel dizzy or symptomatic during any interval, take extra rest.
Cooldown (5 min)
- Deep breathing - 4 counts in, 6 counts out (2 min)
- Seated shoulder stretch - cross body pulls (1 min)
- Standing quad stretch (1 min)
- Seated forward fold for hamstrings (1 min)
Intensity Notes: Key modifications: Reduced dumbbell load by ~40% to allow continuous movement without excessive strain. Replaced double-unders with single-unders to eliminate high-impact jumping while maintaining cardio stimulus. Added extra rest after jump rope intervals. Target RPE 7-8 maximum. Stop any interval early if you experience dizziness, headache, or other symptoms.
Shoulder-Safe
[ toggle ]
Warmup (8 min)
- 2 min easy bike or row
- 10 arm circles forward/backward each direction
- 10 band pull-aparts
- 10 band external rotations each arm
- 5 light dumbbell deadlifts (10-15 lbs)
- 5 light dumbbell landmine presses each arm (10-15 lbs)
- 30 seconds easy jump rope practice
- 2 sets: 20 seconds light landmine press + 20 seconds light deadlifts
Workout — Modified Interval Triplet (Shoulder-Safe)
4 rounds for reps of:
40 seconds of dumbbell landmine presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Post total reps to comments.
40 seconds of dumbbell landmine presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Post total reps to comments.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Dumbbell push presses | Dumbbell landmine presses | Push presses place the rotator cuff in a compromised overhead position under load |
Rx Notes: Reduced dumbbell weight by 10 lbs from original Rx to accommodate landmine press setup while maintaining shoulder safety
Coaching Notes: Set up landmine in corner or with landmine attachment. Hold dumbbell at chest level and press at 45-degree angle. Aim for 8+ landmine presses, 15+ deadlifts, 20+ double-unders per round. Keep moving throughout each interval.
Cooldown (5 min)
- 1 min band pull-aparts (light resistance)
- 30 seconds cross-body shoulder stretch each arm
- 1 min seated spinal twist
- 1 min pigeon pose each side
- 1 min child's pose with side reach
Intensity Notes: Only changed dumbbell push press to landmine press to protect rotator cuff. Preserved the interval structure, rep targets, and metabolic demand. Slightly reduced load to account for different leverage of landmine press.
MEDICAL DISCLAIMER: These modifications are not medical advice.
The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise.
The shoulder-safe version is designed around bilateral rotator cuff tears.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms.
Consult your healthcare provider before beginning any new exercise program.