Workout 12208

Created: August 30, 2025

Description:

Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean to overheads
200-meter row

♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today’s workout is a grind. Move at a consistent pace and aim to complete at least 4 rounds. The loading of the dumbbell should allow you to complete your reps in 2 sets or less in each round. If you need a place to slow down and recover, do that on the rower. In workouts like these, take it one round at a time and don’t get ahead of yourself or bother looking at the clock — it will only disappoint you.
To reduce the complexity of the lateral burpees over the dumbbell, perform these as standard burpees. For the hang clean to overheads, consider muscle clean and shoulder presses or kettlebell swings.
In case of injury or limitation, for the row, consider a 200-meter run or a 400-meter bike. For the lateral burpees over the dumbbell, perform up downs over the dumbbell or in place. For the dumbbell hang clean to overheads, perform hang clean and shoulder presses with a medicine ball or a single arm Russian kettlebell swing if there is an overhead limitation.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean to overheads
200-meter row

♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean to overheads
200-meter row

♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
During the row, ensure you maintain the proper sequencing of each pull for the most efficiency and power output, and to preserve your energy and push harder for longer. Think about moving through each pull by initiating with a leg drive, then shifting your hips back, and finally pulling with your arms. On the return, it’s the opposite — the arms straighten, the hips flex, and then the legs bend.
Resources:
Rowing Technique Tips
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the load of the dumbbell. Reduce the reps of the burpees and the hang clean to overheads. Reduce the distance on the rower.

Number of Times Completed: 0