selected dumbbell complexes, wods, combos, and supersets
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8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 1/7
Whchgth` @uibbhcc Geipchxhs, [E@s, Geibes, aj` Wuphrshts „„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„„
Iartdj Kca`u
@uibbhcc geipchxhs
oacc
djte
tmh
Mdkm
Djthjsdty
Rhsdstajgh
Pradjdjk
(MDRP)
ihtme` eo tradjdjk, wmdgm ds hsshjtdaccy strhjktm tradjdjk oer oat cess.
Mew 5
Pmh iadj d`has bhmdj` a MDRP reutdjh arh < iaxdidzh djthjsdty djstha` eo hj`urajgh
aj` oegus ej geipeuj` hxhrgdshs. We, `urdjk a MDRP werfeut, yeu wdcc phroeri a
shrdhs eo strhjktm tradjdjk„typh hxhrgdshs oer a prhsgrdbh` juibhr eo rhps (chss tmaj
18), oer prhsgrdbh` juibhr eo idjuths, aj` wdtmeut rhst.
MDRP werfs
ejcy
do
tmh
hxhrgdshs
arh
phroerih`
dj
aj
djthjsh
iajjhr,
lust
smert
eo
oadcurh, wdtm scew ievhihjts dj kee` oeri, aj` wdtm appreprdathcy cejk phrde`s eo rhgevhry te stdiucath krewtm aj` accew a`aptatdej eo tmh iusgch.
Bhjhodts
MDRP accews yeu te iadjtadj (dt atthjuaths `hxaihtmasejh„dj`ugh` iusgch atrepmy) aj` budc` iusgch iass wmdch bcastdjk oat aj` gacerdhs.
MDRP mas bhhj oeuj` te djocuhjgh rhstdjk hjhrky hxphj`dturh aj` rhspdratery ratde dj
jej„`dhtdjk dj`dvd`uacs.
[mdch iest whdkmt„tradjdjk reutdjhs djgcu`h gar`de as a ihtme` eo burjdjk oat, MDRP
hsgmhws gar`de. Ejh rhasej oer tmds ds tmat tmh cew„djthjsdty gar`de hxhrgdshs tmat burj oat acse burj iusgch, wmdgm ds geujthr te tmh iadj d`ha eo MDRP. Djstha`, oer gar`de, MDRP pragtdtdejhrs ush mdkm„djthjsdty djthrvac tradjdjk, aj djthjsh oeri eo gar`de tmat gejsdsts eo –2> shgej` ej, ejh idjuth eoo’ hxhrgdsh/rhst djthrvacs. Pmds
oeri eo hxhrgdsh radshs tmh mhart te 4> phrghjt eo dts iaxdiui mhart rath aj` ds as
ajahrebdg as dt ds ahrebdg.
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 2/7
2
Kud`hcdjhs oer shco „prekraiidjk MDRP werfeuts <
„ Xsh rhps dj tmh ? te 18 rajkh
„ Hagm reuj`, suphrsht, geipeuj` sht er kdajt sht smeuc` cast abeut 1> idjuths. Teu
gaj hdtmhr shquhjgh `doohrhjt suphrshts, geipeuj` shts er kdajt shts, er sdipcy
rhphat tmh
reuj`
yeu
lust
geipchth`.
„ Pmh wmech werfeut smeuc` cast bhtwhhj 7> aj` 08 idjuths
„ 4> shgej`s rhst bhtwhhj reuj`s. Je rhst dj tmh id``ch eo a reuj`
„ @e oucc„be`y werfeuts djstha` eo spcdttdjk iusgch kreups
„ Whchgt chss tmaj thj hxhrgdshs tmat arh geipeuj` dj jaturh aj` tmat tarkht carkh
iusgchs
„ @e jet `e phroeri twe MDRP shssdejs ej gejshgutdvh `ays < Accew 0= meurs dj
bhtwhhj yeur MDRP werfeuts
@uibbhcc Geipchxhs
Oerihr XW Javy WHAC Gmrdstepmhr Iarf Mhbhj's Wmeuc`hr Bcdtz
1> –smet puts’ (wdtm a 08 peuj` pcath) * sdidcar te a –wacc bacc’ hxhrgdsh
1> uprdkmt rews (wdtm a 08 peuj` pcath) 1> ajthrder smeuc`hr radshs (afa orejt radshs) (wdtm a 08 peuj` pcath) 1> @B cathrac radshs (wdtm a 2> peuj` @B) 1> acthrjath @B trdghps hxthjsdejs (wdtm a 2> peuj` @B) 1> @B shath` evhrmha` prhsshs (wdtm a 08 peuj` @B) (0 reuj`s, je rhst bhtwhhj hxhrgdshs, ejgh hvhry twe whhfs)
Oerihr XW Javy WHAC Wthw Widtm—s Gdrgudt [erfeut pusmups (er bhjgm prhss) (iax rhps dj 1 idj.) squats (iax rhps dj 1 idj.) puccups (iax rhps dj 1 idj.) gygcdjk (er rujjdjk oer 7 idj.) idcdtary prhss (iax rhps dj 1 idj.) cujkhs (iax rhps dj 1 idj., hagm chk) bdghp gurcs (iax rhps dj 1 idj.) gygcdjk
(er
rujjdjk
oer
7
idj.)
trdghp hxthjsdejs (iax rhps dj 1 idj.) sdtups (iax rhps dj 2 idj.) grujgmhs (iax rhps dj 2 idj.)
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
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7
Pmh Reyac Iardjhs— Khjhrac Gdrgudt (barbhcc gdrgudt) 1> bhjgm prhsshs
1> grujgmhs
1> cujkhs
1> idcdtary
prhsshs
1> `ha`cdots
1> squats
(7 reuj`s, ?> shg. rhst bhtwhhj reuj`s)
[E@s
Oerihr
XW
Javy
WHAC
Gmrdstepmhr
Iarf
Mhbhj's
Idjd
[E@
1> pusm ups
1> trdghps pusm ups
1> `dvh beibhr pusm ups
8 shath` acthrjath @B gurcs
0 pucc ups
0 gmdj ups
0 sd`h gmdj ups
(7 reuj`s)
Oraj
21 tmrusthrs
21 pucc ups
18 tmrusthrs
18 pucc ups
4 tmrusthrs
4 pucc ups
(oer tdih)
Gmhcsha
8 pucc ups
1> pusm ups
18 squats
(HIEI oer 7> idj.)
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 4/7
0
Barbara
2> pucc ups
7> pusm ups
0> sdt ups
8> squats
(8 reuj`s, 7 idj. rhst bhtwhhj reuj`s)
Iurpm
1 idch ruj
1>> puccups
2>> pusmups
7>> squats
1 idch ruj
(oer
tdih,
yeu
iay
partdtdej
tmh
hxhrgdshs,
whdkmth`
vhst
eptdej)
IhtGejs aj` Pdih` AIRA^s
WhacOdt (–= [hhfs te WhacOdt’) 1> pucc ups
2> pusm ups
7> squats
(1> reuj`s,
oer
tdih)
WhacOdt—s Mdkm Djthjsdty Krdj`hr ^P afa Gdj`y
8 pucc ups
1> pusm ups
18 squats
(2> idj. AIRA^)
Ajkdh
1>> pucc
ups
1>> pusm ups
1>> sdt ups
1>> squats
(oer tdih)
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 5/7
8
Oerihr XW Javy WHAC Iargus Gecburj—s IIA Ihtabecdg Rhsdstajgh
[erfeut 2> prdsejhr squats
18 gcesh„krdp pusmups
= sdjkch
chk
squats
pucc ups 1 rhp smert eo oadcurh
2> rhar hchvath` spcdt squats
12 `hgcdjh pusm ups
18 djvhrth` rews
(7„0 reuj`s, 1„2 idj. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej)
Lasej Fmacdpa—s 2> idj. AIRA^
18 sdt ups
18 pusm
ups
18 squats
Iy vhrsdej eo tmh 1% [erfeut (Ihtabecdg Rhsdstajgh) 18 adr squats
18 pusm ups
1 idj. sd`h pcajf
8 puccups
18 rhvhrsh cujkhs (hagm chk)
18 cydjk
chk
mdp
radshs
(? reuj`s, ;8 shg. rhst bhtwhhj reuj`s, whdkmth` vhst eptdej)
Whaj Mysej—s Ejh Wpet Idcdtary Gdrgudt squat (7> shg.) pusm up (7> shg.) tewhc chk gurc (7> shg.) grujgm wdtm fjhh radsh (7> shg.) burphh (7> shg.)
(=
reuj`s,
1„
2
idj.
rhst
bhtwhhj
reuj`s)
Geibes
Jeth
<
Geibdjatdej
hxhrgdshs
arh
hxhrgdshs
tmat
ledj
twe
ievhihjts
tekhtmhr.
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
http://slidepdf.com/reader/full/selected-dumbbell-complexes-wods-combos-and-supersets 6/7
?
Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #1 gurc te evhrmha` prhss te trdghp hxthjsdej
Oerihr XW Javy WHAC Wthw Widtm—s Iuctd„Ledjt @uibbhcc #2
squat te
gurc
te
evhrmha`
prhss
te
trdghp
hxthjsdej
reiajdaj `ha`cdot te bhjt evhr rew (er vdgh vhrsa)
bhjt evhr rew te trdghp fdgfbagf
spcdt squat te cathrac radsh
squat te gaco radsh
squat te smruk
maiihr gurc te evhrmha` prhss
gurtds ^s 9 pewhr gchaj (er majk pewhr gchaj) te chot cujkh te rdkmt cujkh
te pusm prhss
rhjhka`h rew pusmup
cujkh te terse twdst
gchaj & prhss (er majk gchaj & prhss)
Wuphrshts
Jeth
<
A
suphrsht
ds
a
thgmjdquh
wmhrh
yeu
phroeri
twe
shts
eo
twe
`doohrhjt
hxhrgdshs
dj
a
rew
wdtm
je
rhst
dj
bhtwhhj.
Chh Beygh—s Odvh Bhst Wuphrshts
evhrmha` prhss + pucc up
Chh Beygh—s Odvh Bhst Wuphrshts
squat + gmdj up
8/17/2019 Selected Dumbbell Complexes, WODs, Combos, and Supersets
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;
Chh Beygh—s Odvh Bhst Wuphrshts
evhrmha` prhss + majkdjk chk radsh
@aj Prdjf
evhrmha` prhss
+
oagh
pucc
Idgmahc Wgmchtthr (I&O Jev. 2>17) gmdj up + whdkmth` `dp
Gcassdg suphrshts
`rak gurc (er maiihr gurc) + (cydjk er staj`djk) trdghp hxthjsdej
Gcassdg suphrshts
bhjgm prhss
+
bhjt
evhr
rew
Gcassdg suphrshts
bhjgm prhss + gmdj up
Gcassdg suphrshts
`dp + gurc
Gcassdg suphrshts
evhrmha` prhss
+
bhjt
evhr
rew
(er
vdgh
„vhrsa)
Gcassdg suphrshts
pucc up + pusm up
@r. Gcay Mykmt's Djoaieus @hct Prda`
cathrac radsh + orejt radsh + evhrmha` prhss
@hrhf ^euj`stejh
shath` idcdtary
prhss
+
smruk