For TimeMetconBenchmark
Dumbbell Downfall
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Man Makers
↳ 45/25 lbs (20/11 kg)
10Dumbbell Lunges
↳ 45/25 lbs (20/11 kg)
15Toes-to-Bars
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Keep the Man Makers controlled to maintain form; break them into smaller sets if needed.
- 2For Dumbbell Lunges, maintain an upright torso and ensure your front knee stays behind your toes.
- 3Toes-to-Bars should be executed with a strong core; focus on using your abs to lift your legs, aiming for a fluid motion.
- 4On the Assault Air Bike, maintain a steady pace and keep your legs moving even if you need to catch your breath.
Safety Considerations
Technical Focus
Maintain proper form during dynamic movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min(Easy pacing to warm up.)
Mobility:
- 1 per side Hip Flexor Stretch - 30 sec(Focus on stretching the hip flexor.)
- 10 Shoulder Dislocates - null(Use a band or PVC to improve shoulder mobility.)
- 10 Cat-Cow Stretches - null(Focus on spinal mobility.)
Activation:
2 rounds- 5 Man Makers (Light)(Use light weights for activation.)
- 10 Walking Lunges (Bodyweight)(Focus on form, stepping out far.)
- 5-10 Toes-to-Bars (Knees Up)(Use a box or keep it controlled to engage the core.)
Scaling Options
Intermediate
Reduce weights and modify movements for a manageable intensity.
- 1
man makers
Weight: 35/20 lbs (15.88/9.07 kg)
- 2
dumbbell lunges
Weight: 35/20 lbs (15.88/9.07 kg)
- 3
toes to bars
Knees to Chest
- 4
assault air bike
Scaled
Significant reduction in weights and adjustments to movements for safety.
- 1
man makers
Weight: 25/15 lbs (11.34/6.8 kg)
- 2
dumbbell lunges
Weight: 25/15 lbs (11.34/6.8 kg)
- 3
toes to bars
Knee Tucks or Hanging Knee Raises
- 4
assault air bike