The end of another year is upon us. And what better way to finish 2021 and ring in 2022 than with a partner WOD with your best mate? We’ve got just the ticket. Allow us to introduce you to Dream Team.

Psst! If you need help picking out dumbbells, check out our Buying Guide!

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With a partner (30-minute time cap)

  • 1000m run
  • 100 DB thrusters
  • 100 DB renegade rows
  • 100 DB burpees
  • 100 DB sit-ups

Sound challenging? That’s because it is! Let’s go over a few things that’ll make this partner WOD more doable.

5 Tips for Tackling Dream Team

Tip #1: Pace Yourself and Focus on Your Breathing

You’re going to feel pretty fresh and amazing for that run. But guess what? That feeling will end, friend. The dumbbell movements that come after are brutal, which means that pacing yourself appropriately is going to be crucial.

Don’t go all-out on that run. Purposely hold back a little, and be very mindful of your breathing.

Through the rest of the dumbbell movements, break the reps up from the get-go! The last thing you want to do is hit failure. Avoid holding your breath too long during these reps. For example, you might find it beneficial to breathe at the top of every thruster.

Tip #2: Protect Your Grip

Even if you opt for a lighter weight, Dream Team is going to cause some serious wear and tear on your grip. Plan ahead with tape, chalk, grips, or a combination.

You might find it helpful to use the hook grip, particularly with the burpees and renegade rows. In that case, securing tape around your thumbs is a wise idea.

Tip #3: Mind Your Burpee Technique

Fall down. Get back up again. That’s the premise of the burpee, and it’s a simple one. But here’s one cue that can make the movement more efficient for you. When you’re on the ground and you jump your feet back in, get them as close to your hands as possible. This will require you to ultimately do less work to stand back up (and it’ll be quicker).

Tip #4: For the Thrusters, Drive Through Your Legs!

We know, we know. Your legs are going to be fried from the run. But here’s the thing. Thrusters are still easier if you generate most of the power through your legs and simply finish the movement with your arms. After all, your legs are stronger than your arms.

Don’t treat the second half of the movement like a strict press. That’s a quick way to completely fatigue your upper body, and you’re going to need it for those renegade rows and burpees.

Tip #5: Brace Your Core on the Renegade Rows

Yes, there’s a dumbbell row in there. But if you squeeze your abs during the renegade rows, the weight is going to feel much lighter. This is because it’s your arms and your core that support you in that push-up position. Don’t rely solely on your arms, because your shoulders will quickly tire.

We know that 2021 was a tough year for many of us, but we’re committed to ending it on a positive note and starting 2022 off with a bang. Ready to train with The WOD Life? Give Dream Team a shot and let us know how it goes!