Go Utterly Full Send At Home With This Dumbbell Version of 'The Standard'

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‘The Standard’ was the final event of the 2019 CrossFit Games, with the ten remaining male and female competitors racing to finish 30 barbell clean-and-jerks at 60kg, 30 ring muscle-ups and 30 barbell snatches at 60kg.

Somewhat unsurprisingly, Mat Fraser won the men’s event to be crowned champion for then the fourth successive year, before going onto win a fifth in 2020 and retiring. Tia-Clair Toomey took the women’s side of things, notching her third straight title. She now has five crowns and counting. It goes without saying that they, and all the competitors they defeated, are some of the fittest people in the world. And we’re going to venture that you, despite how much you want to be, are as yet not an undiscovered elite CrossFit Games athlete.

So, because we are also not undiscovered elite CrossFit Games athletes, we’ve adapted the original workout to make it much more accessible. Scott Britton, MH Elite coach and co-founder of functional fitness charity movement Battle Cancer, has swapped the barbell for dumbbells and traded the highly technical gymnastics for a classic bodyweight movement. So you can hit The Standard whether you're in the gym or working out at home. Hybrid training means no excuses, after all.

Your aim is to do all 90 reps as quickly as you can. Then rest the same time as it took you, before repeating for a second round. Then have yourself a lie down.

“This is a sprint but that doesn’t mean you can’t break things up. In fact, you’d be mad not to,” says Britton. “If you’re strong on the dumbbells, do sets of 10 clean and jerks with short rests, so you’re fresh for the pull-ups. Likewise, if you’re a bodyweight hero, stay just within your limits so you can push through the snatches.”

2 rounds of:

1) Dumbbell Clean and Jerk x 30

Start with the dumbbells just outside your feet and hinge at the hips to grab them. (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight. From here dip at the knees, then use power from your legs to help press both of your dumbbells high overhead to lockout (C). Lower the weights under control to the floor and repeat.

2) Pull-Up x 30

Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

3) Dumbbell Snatch x 30

Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position.

Rest for the time the first round took you. Then repeat for a second round. Good luck!

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