CrossFit Arm Workouts for Upper Body Strength and Muscle (Scaled and Beginner Options Included)

DEVIL OF RAMADI V2 PARTNER WOD

4 Rounds (with a Partner) for Time

  • 8 Man Makers (2×50/35 lb) / Plank Hold
  • 20 Deadlifts (275/205 lb) / Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

  • 500 Double-Unders / Row

Deadlift-techniqueSource: Photo courtesy of CrossFit Inc
Deadlift-technique

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: meters or calories) on the final row, but the rowing parter must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

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