1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars 2 minutes of dumbbell hang squat cleans 2 minutes of burpees 2 minute of toes-to-bars 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars ♀ 30-lb DBs ♂ 45-lb DBs
Scaling: Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option: 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars 2 minutes of dumbbell hang squat cleans 2 minutes of burpees 2 minute of toes-to-bars 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars ♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option: 1 minute of dumbbell hang squat cleans 1 minute of burpees 1 minute of toes-to-bars 2 minutes of dumbbell hang squat cleans 2 minutes of burpees 2 minute of toes-to-bars ♀ 15-lb DBs ♂ 20-lb DBs