ExtrasDB
A dumbbell complex combining a push-up, renegade rows, and a clean-to-overhead press into one continuous full-body movement. One of the most metabolically demanding dumbbell exercises in conditioning.
Demo: Paradiso CrossFit
Sets
4
Reps
6-10
Rest
1:30
Contraindications
Avoid with low back pain, shoulder impingement, or wrist pain. Technical complex — master each component separately before combining.Setup
Start in a plank holding two dumbbells, hands directly under shoulders, feet spread slightly wider than the shoulders for stability.
Execution
- 1Perform a push-up while gripping the dumbbells
- 2Row the right dumbbell to the ribs, then the left
- 3Jump or step feet in toward the hands
- 4Stand and clean both dumbbells to shoulder height
- 5Drive both dumbbells overhead in a press, then return to start
Key cues
- Keep hips level during the push-up and rows — no rotation
- Flat back on the clean portion
- Full lockout overhead at the top
- Move slow when learning, add speed once form is solid
Common faults
- Rotating the hips excessively during the row
- Rounding the back on the clean
- Leaning back to press instead of driving straight overhead
- Losing dumbbell control during the transition to standing
Tweaks
- Reduce load for higher-rep conditioning sets
- Remove the push-up for a faster-paced variant
- Pair with burpee broad jumps in an alternating EMOM
Regressions
Progressions
Muscles
Primary: Chest, Lats, Shoulders, Quadriceps
Secondary: Core, Triceps, Biceps, Glutes
Notes
Primary energy system: lactic. A signature CrossFit dumbbell complex; extremely high metabolic cost due to combining pushing, pulling, and Olympic-style triple extension in one rep.
Sources
Attribution: CrossFit Journal