For TimeMetconBenchmark
Santiago
7 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
18Dumbbell Hang Squat Clean
↳ 35/25 lbs (16/11 kg)
18Pull-Up
10Power Clean
↳ 135/95 lbs (61/43 kg)
10Handstand Push-Up
Coaching Tips
Strategy
- 1Focus on pacing the Pull-Ups; break them into manageable sets (e.g., 9-9 or 6-6-6) to avoid fatigue.
- 2Keep Dumbbell Hang Squat Cleans unbroken for the first few rounds if possible; if fatigue sets in, consider breaking them into sets of 10-8.
- 3For Power Cleans, emphasis on technique over speed; ensure hips and shoulders lift together for optimal efficiency.
- 4Utilize kipping for Handstand Push-Ups, but ensure control at the bottom to protect shoulders and maintain balance.
- 5Efficient transitions are key; have your equipment ready to minimize downtime between movements.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Dumbbell Hang Squat Clean and Power Clean.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min
Mobility:
- 30 sec Shoulder Stretch - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec Wrist Stretch - 30 sec
Activation:
2 rounds- 5-10 Dumbbell Hang Squat Clean (Light)(Use light weight.)
- 5-10 Pull-Ups (Assisted or Bodyweight)
- 5-10 Power Clean (Light)(Use light weight.)
- 5-10 Handstand Push-Ups (Pike Push-Ups for scaling)
Scaling Options
Intermediate
Reduce weights and modify movements for proper performance.
- 1
dumbbell hang squat clean
Weight: 30/20 lbs (/ kg)
- 2
pull up
Banded Pull-Ups
- 3
power clean
Weight: 110/75 lbs (/ kg)
- 4
handstand push up
Pike Push-Ups
Scaled
Significantly reduce weights and provide progression variations.
- 1
dumbbell hang squat clean
Weight: 25/15 lbs (/ kg)
- 2
pull up
Ring Rows
- 3
power clean
Weight: 85/55 lbs (/ kg)
- 4
handstand push up
DB Press