For TimeMetconBenchmark
ODA 7313
7 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds for Time:
300 mJog
10Single-Arm Dumbbell Thruster (Left)
↳ 30/20 lbs (14/9 kg)
10Single-Arm Dumbbell Thruster (Right)
↳ 30/20 lbs (14/9 kg)
7Strict Pull-Up
3 minRest
Wear a Weight Vest (14/10 lbs)
Note: Weighted vest: 14/10 lbs
Coaching Tips
Strategy
- 1Pace yourself during the jog; it's essential to conserve energy for the thrusters and pull-ups.
- 2Consider breaking up the dumbbell thrusters into smaller sets if you find them challenging to maintain unbroken.
- 3Utilize the rest periods effectively; focus on recovery and preparing mentally for the next round.
- 4Keep a steady rhythm on the pull-ups; avoid swinging and keep your movements controlled for maximum strength retention.
- 5The weight vest will add challenge; ensure it's fitted correctly to maintain comfort during all movements.
Safety Considerations
Technical Focus
Ensure proper form in thrusters to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 300m Jog(Light pace to warm up.)
Mobility Work:
- Shoulder Stretch - 30 sec(Stretch shoulders and arms for pressing movements.)
- Hip Flexor Stretch - 30 sec(Loosen hips to prepare for thrusters.)
- Thoracic Spine Rotation - 30 sec(Increase upper back mobility for thrusters.)
Mini-WOD Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 5 Push-Up(Warm up chest and triceps.)
- 5 Pull-Up (or Jumping Pull-Up)(Engage lats and practice form.)
Scaling Options
Intermediate
Reduce dumbbell weight by ~20% and allow for banded pull-ups if necessary.
- 1
single arm dumbbell thruster left
Weight: 24/16 lbs (10.9/7.3 kg)
- 2
single arm dumbbell thruster right
Weight: 24/16 lbs (10.9/7.3 kg)
- 3
strict pull up
Banded Pull-Up
Scaled
Reduce dumbbell weight by ~40% and allow for ring rows instead of pull-ups.
- 1
single arm dumbbell thruster left
Weight: 18/12 lbs (8.2/5.4 kg)
- 2
single arm dumbbell thruster right
Weight: 18/12 lbs (8.2/5.4 kg)
- 3
strict pull up
Ring Row
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