For TimeMetconBenchmark
Dumb and Dumber
30 Rounds
Weightlifting
Solo
Workout Details
For Time
30 Rounds for Time:
1Squat Clean
↳ 95/65 lbs (43/29 kg)
1Hang Squat Clean
↳ 95/65 lbs (43/29 kg)
1Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 30 rounds; this is a chipper and pacing is key.
- 2Consider breaking up the sets of each movement into smaller chunks if fatigue sets in.
- 3Focus on form over speed, especially with the cleans to prevent injury.
- 4Use efficient transitions between movements to save time.
- 5Stay hydrated and keep your chin up to maintain focus throughout the workout.
Safety Considerations
Technical Focus
Ensure proper form during the clean to avoid back strain.
Recommended Warm-Up
- Row - 2 min easy
Mobility Stretch:
- 5 each side Hip Flexor Stretch
- 5 each side Thoracic Spine Rotation
- 10 Shoulder Dislocates
Activation Mini-WOD:
2 rounds- 5 Squat Clean with Bar(Lightweight to focus on form.)
- 5 Thrusters with Bar(Focus on explosive drive.)
- 5 Hang Squat Clean with Bar(Concentrate on pulling under the bar.)
Scaling Options
Intermediate
Reduce weight and focus on form.
- 1
squat cleans
Weight: 75/55 lbs (34/25 kg)
- 2
hang squat cleans
Weight: 75/55 lbs (34/25 kg)
- 3
thrusters
Weight: 75/55 lbs (34/25 kg)
Scaled
Lower the weights significantly and focus on movement patterns.
- 1
squat cleans
Weight: 55/35 lbs (25/16 kg)
- 2
hang squat cleans
Weight: 55/35 lbs (25/16 kg)
- 3
thrusters
Weight: 55/35 lbs (25/16 kg)