“Rancy”

5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses

STIMULUS

• You’ll complete the 3 listed movement for 5 total rounds
• Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
• Single Arm Dumbbell Overhead Squats can be a very limited movement for many
• Two different dumbbells may be used to tackle both movements with intended stimulus
• Let’s treat the run as somewhat of a buy-in
• The workout isn’t necessarily “won” there
• It is “won” by thriving on the snatches and overhead squats
• A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
• Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

• 500 Meter Bike Erg
• 250 Meter Row
• 12/9 Calorie Assault Bike or Echo Bike
• 15/12 Calorie Schwinn Bike
• 150 Meter Assault Runner or Trueform
• 20 x 10 Meter Shuttle Runs
• SINGLE ARM DUMBBELL OVERHEAD SQUATS
• Single Arm Dumbbell Front Squats

WARM-UP

EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings

“Rancy” (No Equipment Version)

5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

STIMULUS

• You’ll complete the 3 listed movement for 5 total rounds
• Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
• Let’s treat the run as somewhat of a buy-in
• The workout isn’t necessarily “won” there
• It is “won” by thriving on the ground to overhead and the squats
• A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
• Your score is total time of completion

MOVEMENT VIDEOS

How to create an Odd-Object Video
Odd-Object Ground to Overhead Video
Odd-Object Squats Video

SUBS

RUN

If unable to run outside, complete one of the following:

• 20 x 10 Meter Shuttle Runs

WARM-UP

EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Odd-Object Swings (chest high)