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
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.