5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between rounds.
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box
Post time for each round to comments.
Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on! Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks. Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.
Intermediate option / 5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between sets.
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Beginner option / 5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between sets.
♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box