The Grinder: 5 Rounds for Time Dumbbell Workout
The Grinder is a 19-minute conditioning workout. You do five rounds of 10 alternating snatches, 8 burpees over the dumbbell and 6 renegade rows as fast as you can, with a 12 minute cap.
Wednesday bodyweight: Strength B →The workout
Warm-up (4:00)
Light swings, a few snatches with the 20s, easy burpees.
The Grinder (5 rounds for time, 12:00 cap)
Do 5 rounds of the list below as fast as you can. The clock stops at the 12:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 10 | Alternating Dumbbell Snatch | 40 lbs (18 kg) |
| 8 | Burpee Over Dumbbell | Bodyweight |
| 6 | Renegade Row | 2 x 30 lbs (2 x 14 kg) |
Cooldown (3:00)
Hip flexor and shoulder stretches. Slow breaths.
How the timer works
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does The Grinder take?
About 19 minutes including a 4 minute warm-up and 3 minute cooldown. The work itself is capped at 12 minutes.
What weights do I need?
One 40 lb (18 kg) dumbbell for the snatches and a pair of 30 lb (14 kg) dumbbells for the renegade rows. The burpees go over one of the dumbbells.
What is a renegade row?
You hold a plank with each hand on a dumbbell and row one dumbbell at a time to your ribs. Six reps per round means three on each arm.