DVB workout

DVB Crossfit Workout

Overview of the DVB Workout

The DVB workout is named after Navy SEAL David Vanbuskirk, who died in a rescue mission in 2013. It was created in his honor and is a challenging workout that involves a combination of running, weightlifting, and bodyweight exercises. The workout has not been used in any CrossFit Games, semifinals/regionals, or open competitions.

DVB Workout: Workout Description

  • 1-mile run
  • 10 rounds of:
    • 8 dumbbell power cleans (35/25 lb)
    • 8 dumbbell front squats (35/25 lb)
    • 1 rope climb (15 ft)
  • 1-mile run

The workout is timed, and the goal is to complete it as fast as possible. The recommended weights for the dumbbell power cleans and front squats are 35/25 lb. The rope climb is 15 ft high.

DVB Workout: Workout Variations/Scaling Options

The DVB workout is a challenging workout that requires a certain level of fitness. Here are some scaling options for those who need them:

  • Reduce the weight of the dumbbells
  • Reduce the height of the rope climb
  • Substitute the rope climb with pull-ups or ring rows

It is important to choose a scaling option that still provides a challenge but is achievable.

DVB Workout: Tips and Strategies

Here are some tips and strategies for completing the DVB workout efficiently and safely:

  • Pace yourself during the first mile run to conserve energy for the rounds of dumbbell power cleans, front squats, and rope climbs.
  • Break up the rounds into manageable sets to avoid burnout.
  • Use your legs to generate power during the dumbbell power cleans and front squats.
  • Use your legs to climb the rope instead of relying solely on your arms.
  • Take short breaks between rounds to catch your breath and recover.

DVB Workout: Athlete Performance

The DVB workout is a challenging workout that requires a certain level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 35-45 minutes

Conclusion

The DVB workout is a challenging workout that honors the memory of Navy SEAL David Vanbuskirk. It involves a combination of running, weightlifting, and bodyweight exercises and is timed. It is important to choose a scaling option that still provides a challenge but is achievable. By pacing yourself and using proper form, you can complete the workout efficiently and safely.