A dumbbell burner from the XL Fitness event in January

Fitness is for everyone and every body. But for us, fortunately, the tests of physical and mental ability in competitions of the CrossFit games are clearly no. It may be ambitious to see the elite athletes prove themselves, but it is beyond impossible for us to imagine trying.

Wodapalooza is different. Held in Miami each January, it is the most community-focused event on the functional fitness calendar. With divisions for scaled, intermediate, Rx and elite, and adaptive athletes ages 13 to 60+, they also host inclusive spectator tests and challenges to give everyone a chance to hit the stage and experience the atmosphere that usually only is reserved for the top dogs.

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

You’ll work through a few individual dumbbell moves that decrease in difficulty as you progress. Then you have a 30 second cardio blast followed by 30 seconds to catch your breath before starting the next round. Aim for seven rounds total, alternating arms with the dumbbell when you feel the need to.

Watch Scott go through the movement options, then find the movement descriptions below. Good luck and let us and Scott know how far it goes.

THE WORKOUT

7 rounds of:

1) 6 x overhead squats (or lunge)
Start by pressing a dumbbell overhead, straightening your arm 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 are parallel to the floor (B). Maintain an upright torso and drive your heels into the floor to push yourself back to the start.

2) 4 x front squats
After your last squat, lower the dumbbell onto your shoulder and take a deep breath (A). Now move your hips back and then down to squat, again making sure you go past parallel (B). Four reps here, please.

3) 2 x shoulder to overhead (on each arm)
From your last squat, hold the dumbbell on your shoulder, palm facing in (A). Bend your knees and use your legs to press the barbell overhead to lock it completely (B) Lower under control and repeat. Two repetitions on each side.

The story goes on

4) 30 seconds x max down-ups
A rapid bodyweight burn to finish each round. Squat down and place both hands between your feet on the floor, jump your feet back into the top push-up position and let your chest sink to the floor (A). Extend your arms and jump your feet forward to stand up (B).

Take a 30-second break, then start your next round

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