Scaling Sunday’s Dubai Fitness Championship Workouts for Your Gym
The Dubai Fitness Championship wrapped up yesterday and we’re going to give you scaled options for the final day’s workouts to try at your gym.
Event 5 (Dubai version):
4 rounds, intervals of 2:30 on / 1:00 off
10 shuttle runs (30-ft down/30-ft back) (1:10)
10 burpee box jump overs (24/20)
Max dumbbell thrusters (70lbs/50lbs)
When you get to the 40-rep mark, drop the dumbbell weight to (50s/35s).
Our version:
4 rounds, intervals of 2:30 on / 1:00 off
10 shuttle runs (30-ft down/30-ft back)
10 burpee box jump overs (24/20)
Max dumbbell thrusters (50lbs/35lbs)
- Shuttle runs: These should take less than 75 seconds so modify the distance as needed. You can also replace the shuttle runs with a 200m run if your gym does not have the space.
- Burpee box jump overs: You can give the clears a try if you’re confident in your jumping ability, but can also substitute regular burpee box jump or step-overs for each rep. Just make sure you are facing the box every rep and not doing them laterally.
- Dumbbell thrusters: Athletes were doing big sets with heavy dumbbells, so choose a weight you can do at least 10 unbroken reps in the first round. If your gym has enough dumbbells to accommodate a weight drop at the 40-rep mark, grab a pair of dumbbells 15 lbs less than your starting pair.
Event 6 (Dubai version):
For time (7-min cap)
75 heavy rope double-unders
90ft sandbag carry (200/150lb)
50 chest-to-bar pull-ups
90ft sandbag carry
75 heavy rope double-unders
Our version:
For time (7-min cap)
75 double-unders
90ft sandbag carry (150/100lb)
50 pull-ups
90ft sandbag carry
75 double-unders
- Double unders: These should be broken up into three sets of 25 reps or greater. You can do 150 single unders if you are still working toward doubles.
- Sandbag carry: These should be heavy and it’s appropriate for you to need a break on the second sandbag carry. If your gym doesn’t have sandbags you can do heavy farmers carries to tax the grip and midline in a similar way. Set this up so you are doing the carries in 30-ft increments.
- Pull-ups: Choose an option that allows you to do sets of 10 or more for the pull-ups. You can do butterfly or kipping, band assisted, jumping or ring rows for this movement.
Event 7 (Dubai version):
For time (3-min cap)
10 Cleans (220/154lb)
10 Front Squats
10 Shoulder to Overhead
Our version:
For time (3-min cap)
10 Cleans (165/115lb)
10 Front Squats
10 Shoulder to Overhead
- Barbell: Choose a weight that allows you to do quick singles on the cleans and sets of five or greater on the front squats and shoulder-to-over. It’s appropriate to do two sets of five touch-and-go cleans, but the weight should still feel challenging for the 30 reps.
Event 8 (Dubai version):
For time (11-min cap)
90ft HS walk
20 ring muscle-ups
30 devils press (50lbs/35lbs)
90ft double DB OH walking lunge
Our version:
For time (11-min cap)
60ft HS walk or 4 Wall Walks
12 ring muscle-ups
30 devils press (35lbs/20lbs)
90ft double DB front rack walking lunge
- Handstand Walk: If you’re going to try the handstand walk, you should be able to do increments of 15-ft unbroken. Substitute the wall walks so if you don’t have a handstand walking in your tool box yet.
- Ring muscle ups: The reduced volume should allow you to do the 12 reps in four sets of three reps. You can substitute jumping muscle ups, bar muscle ups or burpee pull-ups for the ring muscle ups. If you can’t do pull-ups, substitute 20 burpees.
- Devil press: The devil press should be challenging and take about three to four minutes to complete the 30 reps.
- DB front rack walking lunge: We’re adjusting this from the overhead version since most regular athletes don’t have the overhead mobility or stability to do this at the end of a grueling metcon. If you do have the ability, feel free to stick with the overhead option. If not, swap in the front rack walking lunge and challenge yourself not to break more than twice in the 90-ft (30-ft increments).
The bottom line: Competition workouts are meant to test and challenge some of the fittest athletes in the world, but that doesn’t mean we all shouldn’t get to play. Scaling these workouts appropriately will allow you to get a similar feeling to the athletes competing on the floor. Have some fun and give these a try!
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