For TimeMetconBenchmark
Dumbbell Demons
5 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Single Arm Dumbbell Snatch
↳ 75/40 lbs (34/18 kg)
10Dumbbell Lunge
↳ 75/40 lbs (34/18 kg)
15GHD Sit-Up
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Aim for unbroken sets on the single arm dumbbell snatches and lunges to maintain a steady pace.
- 2On GHD sit-ups, focus on controlled movement to avoid straining your lower back.
- 3On the Assault Air Bike, pace yourself to avoid burning out too early, especially in the later rounds.
- 4Consider breaking up the lunges into two sets of five if they become too taxing as you progress.
- 5Stay as efficient as possible with transitions between movements to maintain your pace.
Safety Considerations
Technical Focus
Ensure proper form in dumbbell movements to avoid strain on the shoulders.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy(Use low resistance to warm up the legs.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or towel.)
- 5 each side Hip Flexor Stretch
- 10 Spine Extensions(Focus on flexing and extending the spine.)
Activation:
3 rounds- 5 each arm Single Arm Dumbbell Snatch (Light)
- 5 each leg Dumbbell Lunge (Light)
- Sit-Ups - 30 sec(Focus on engaging the core.)
Scaling Options
Intermediate
Reduce weight on the dumbbells by 20%.
- 1
single arm dumbbell snatch
Reduce weight.
Weight: 60/32 lbs (27/14.5 kg)
- 2
dumbbell lunge
Reduce weight.
Weight: 60/32 lbs (27/14.5 kg)
- 3
ghd sit up
Continue with standard sit-ups if unable to use GHD.
- 4
assault air bike
Maintain distance but ease intensity.
Scaled
Reduce weight on the dumbbells by 40%.
- 1
single arm dumbbell snatch
Reduce weight.
Weight: 45/24 lbs (20.5/11 kg)
- 2
dumbbell lunge
Reduce weight.
Weight: 45/24 lbs (20.5/11 kg)
- 3
ghd sit up
Substitute with regular sit-ups.
- 4
assault air bike
Adjust pace for efficiency.