{"id":"21e35eaa-40aa-4fc6-9d77-6af0f6fa63a7","title":"Dumbbell Complex","icon":"⚡","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"0318761c-474a-44a9-86f7-e22c7a9b096d","name":"HIIT","path":["Workouts","HIIT"]},"description":{"markdown":"Five lifts back to back without putting the dumbbells down, for _5 rounds_. Use light dumbbells: your weakest lift, the push press, sets the weight. Your lungs will give out before your muscles do.","html":"

Five lifts back to back without putting the dumbbells down, for 5 rounds.

Use light dumbbells: your weakest lift, the push press, sets the weight. Your lungs will give out before your muscles do.

"},"youtube_video_id":null,"rounds":5,"round_duration_in_seconds":90,"total_duration_in_seconds":450,"steps_count":6,"updated_at":"2026-04-12T05:11:58.330Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"d6265d6b-2162-4b9d-ad94-0a54c7041881","number":1,"title":"Deadlift","description":{"markdown":"**6 reps.**","html":"

6 reps.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"d69e4c64-af1f-4137-bc0a-5818dd5a4e8c","number":2,"title":"Bent-over row","description":{"markdown":"**6 reps.**","html":"

6 reps.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"7a073e6f-a01a-4163-b036-caf2a326ce98","number":3,"title":"Hang clean","description":{"markdown":"**6 reps.** From the knees, pop your hips and catch the dumbbells at your shoulders.","html":"

6 reps. From the knees, pop your hips and catch the dumbbells at your shoulders.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"e588d250-eb82-4483-8f50-aa6b83e58691","number":4,"title":"Front squat","description":{"markdown":"**6 reps.** Dumbbells resting on your shoulders, elbows high.","html":"

6 reps. Dumbbells resting on your shoulders, elbows high.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"3d219051-05cc-48f4-82c6-672b2692ebfa","number":5,"title":"Push press","description":{"markdown":"**6 reps.** Dip at the knees and drive the weights overhead.","html":"

6 reps. Dip at the knees and drive the weights overhead.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"3034b62c-a473-4429-96f8-6aa23969b73a","number":6,"title":"Rest","description":{"markdown":"Now put them down.","html":"

Now put them down.

"},"duration_in_seconds":90,"video_start_in_seconds":null}]}

Routine complete