ROW-JUMP-BURPEE

Long Drive Champion John Novosel uses Coach Rut's Dumbbell Moves and programming to improve his long drive power.

How many rounds can you complete in 15 minutes?

250M Row
10 Box Jumps
5 Burpees

THRUSTER-SLAM BALL-PULL UP

www.skievat.com



21 Dumbbell Thrusters
21 D-ball Slams
21 Pull-ups
15 Dumbbell Thrusters
15 D-ball Slams
15 Pull-ups
9 Dumbbell Thrusters
9 D-ball Slams
9 Pull-ups

Loading: Thrusters: 35% Bodyweight
D-ball Slams: Male Athletes 40lbs/ Females 20lbs

HELEN

MULTITASKING
Nicki V performs two skills at once. Drinking water and stretching the piriformis muscle.

Three rounds for time:
Run 400 meters
21 Dumbbell Swings (55lbs/35lbs)
12 Pull-ups

ANOTHER DIRTY 30

Friends don't let friends lunge hitting their knee on the deck

For time:
30 Pull-ups
30 Box Jumps, 20 inches
30 DB swings, (55lbs/35lbs)
30 Push-ups
30 Barbell Hang Power cleans, (65 lbs/35lbs)
30 Burpees
30 Wall-ball shots (20lbs/12lbs)
30 Sit-ups

RUTWORTHY

Golfers Brad Fanning and Morgan Pressel study this putt.

6 rounds for time
Squats 80-64-50-32-16-8
D-Ball Slams 40-32-25-16-8-4
DB Thrusters 20-16-12-8-4-2

Loading: 20/16lb d-balls Dumbbells equal 35% of bodyweight

Submitted by the creator Mikki Lee Martin of Brand X Martial Arts Mikki is one of the best fitness coaches on the West coast.

MAX EFFORT (M.E.) THRUSTERS

Robb, Rut, Grady













3-3-2-2-2-1-1-1

Your score is the the total pounds or kilos for all 8 rounds. Your objective is to add weight to the bar over the course of the session so that your final single (1 rep) is your maximum effort for the day. When working in groups, the less experienced and weaker student shall go first. Run this like a competition. The load is only increased. Do not take weight off the bar during the workout. The rest interval is only as long as it takes to change weight.

SWING & RUN

Coach Rut stares down his clean & jerk attempt










How Many Rounds can you complete in 20 minutes?

21 Dumbbell Swings
400M Run

Male athletes 55lb dumbbell/female athletes 35lb dumbbell

ANGIE LOST HER SQUATS

Coach Rut will be presenting his DUMBBELL MOVES topic in San Diego

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups


You must complete all the repetitions of a particular exercise before embarking on the next.

If you a newbie target the 1/2 Angie Lost Her Squats. Perform 50 reps of each movement.

HEAVY DUMBBELL WORK

Coach Rut mugs with some athletes in Florida

How many rounds can you complete in 12 minutes?

10 Dumbbell Deadlift
10 Dumbbell RDL
10 Dumbbell Hang Squat Clean
10 Dumbbell Thrusters

Load equals 45% of bodyweight

RUNNING CHELSEA

The Big Guy


4 Rounds for time:

400M Run
10 Pull-ups
15 Push-ups
20 Squats

TURKISH GET-UP & PUSH-UPS

Terry Williams stretches after class

How many rounds can you complete in 20 minutes?

20 Turkish Get-ups (10 Right/10 Left)
20 Push-ups

TABATA CIRCUIT

Eddie Lugo performs the overhead hammer lunge.

Tabata Circuit

Rowing
1:00 Rest
Barbell Muscle Snatch (rest in the high hang position. bar does not touch the ground)
1:00 Rest
Wall Ball
1:00 Rest
Ball-Slams (male athletes 40lbs/female athletes 20lbs)
1:00 Rest
Sit-ups

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. This workout applies Tabata Intervals sequentially to Rowing, Burpee Pullups, Wall ball and Sit-ups, with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.