PSD Dutch
Workout Details
For Time:
Buy-In: 67 Burpees
9 Pull-Ups
↳ 70/70 lbs (32/32 kg)
↳ 70/70 lbs (32/32 kg)
800m Sandbag Run (70 lbs)
↳ 70/70 lbs (32/32 kg)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start with a steady pace on Burpees to avoid early fatigue; aim for small sets if necessary.
- 2Maintain a strong grip and controlled form on Pull-Ups; consider breaking them into sets of 5 if needed.
- 3For Sandbag Squats, focus on keeping your chest up and weight on your heels; ensure depth is adequate with proper form.
- 4On the Step-Ups, drive through your heel and keep the core engaged; consider stepping instead of jumping to save energy.
- 5During the Rest, focus on deep breathing to lower heart rate; utilize visualization to prepare for the upcoming run.
- 6On the Sandbag Run, maintain an upright posture and find a rhythm with your breathing.
Safety Considerations
Technical Focus
Watch for kipping on Pull-Ups and ensure correct posture during Sandbag exercises.
Recommended Warm-Up
General Warm-Up:
- 800m Jog(Easy pace to warm up.)
Mobility:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 10 Hip Flexor Stretch - 30 sec each leg(Kneeling position.)
- 10 Ankle Mobility(Dynamic movement.)
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 5-10 Push-Ups(Controlled movements.)
- 5 Kipping Pull-Ups(Practice rhythm without fatigue.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and efficiency.
- 1
pull ups
Banded Pull-Ups
- 2
sandbag squats
Weight: 55/55 lbs (24.9/24.9 kg)
- 3
sandbag box step ups
Use a lower box if necessary.
Weight: 55/55 lbs (24.9/24.9 kg)
- 4
sandbag run
Perform a normal run.
Weight: 55/55 lbs (24.9/24.9 kg)
Scaled
Significantly reduce weights and adjust movements for all fitness levels.
- 1
pull ups
Ring Rows
- 2
sandbag squats
Weight: 40/40 lbs (18.1/18.1 kg)
- 3
sandbag box step ups
Use a lower height step.
Weight: 40/40 lbs (18.1/18.1 kg)
- 4
sandbag run
Run without a weight.