This Workout Gives You a Flavour of January's Biggest Fitness Event

<span class="caption">A Dumbbell Burner From January's XL Fitness Event</span>
A Dumbbell Burner From January's XL Fitness Event

Fitness is for everybody and every body. But the tests of physical and mental prowess at competitions the CrossFit Games are clearly, thankfully, no for us. Aspirational it may be to see the elite athletes prove themselves, but it is beyond impossible for us to imagine attempting.

Wodapalooza is different. Held in Miami in January each year, it represents the most community-focussed event in the functional fitness calendar. With divisions for scaled, intermediate, Rx and Elite and adaptive athletes aged from 13 to 60+, they also host inclusive spectator tests and challenges to provide anyone a chance to take the competitive floor and experience the atmosphere usually the domain of only the top dogs.

MH's own Scott Britton will be under the Miami lights in the XXXX division. With the event finishing on Sunday 15th January, has programmed a dumbbell-only session, inspired by the first workout performed by the top teams.

You're going to be working through some single dumbbell movements that decrease in difficulty as you move through. Then you've got a 30-second cardio blast, followed by 30 seconds to catch you breath before starting your next round. Aim for seven rounds in total, switch arms with the dumbbell as and when you feel you need to.

Watch Scott run through the movement options and then find the movement descriptions below. Good luck and let us and Scott know how fare.

THE WORKOUT

7 rounds of:

1) 6 x Overhead Squat (or overhead lunge)
Start by pressing a dumbbell overhead, locking your arm out and making sure your feet are slightly wider than shoulder width apart (A). Push your hips back and bend your knees, squatting down until your thighs pass parallel to the floor (B). Maintaining an upright torso, drive your heels into the floor to push yourself back up to the start.

2) 4 x Front Squat
After your last overhead squat, lower the dumbbell onto your shoulder and take a deep breath (A). Now drive your hips back and then down to squat down, again ensuring your go beyond parallel (B). Four reps here, please.

3) 2 x Shoulder-to-Overhead (on each arm)
From your last squat, keep the dumbbell on your shoulder, palm facing inwards (A). Dip at the knees and use your legs to help press the dumbbell overhead to full lockout (B) Lower under control and repeat. Two reps on each side.

4) 30 seconds x max Down-Ups
A quick bodyweight burn to finish each round. Squat down and place both hands on the floor between your feet, jump your feet back into the top of a push-up position and allow your chest to lower to the ground (A). Straighten your arms and jump your feet back forwards to stand up (B).

Take a 30-second rest then start your next round


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