For TimeMetconBenchmark10:00
Ellen
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
3 Rounds for Time:
20Burpees
21Alternating Dumbbell Power Snatches
↳ 50/35 lbs (23/16 kg)
12Dumbbell Thrusters
↳ 50/35 lbs (23/16 kg)
2 dumbbells per athlete
Coaching Tips
Strategy
- 1Maintain a steady pace on the burpees to avoid burnout early in the workout.
- 2Aim to break up the dumbbell movements into manageable sets, for example, 7-7-7 for snatches and 6-6 for thrusters.
- 3Focus on quality of movement over speed, ensuring proper technique especially as fatigue sets in.
- 4Transition efficiently between movements to minimize downtime, especially between thrusters and snatches.
Safety Considerations
Technical Focus
Watch for hip extension in power snatches and thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rower - 2-3 min(Light rowing to elevate heart rate.)
Mobility:
- 10-12 Shoulder Dislocations(Using a band or PVC pipe.)
- 10-12 Hip Flexor Stretch(Hold each stretch for a few seconds.)
- 10-15 per leg Dynamic Leg Swings(Forward and sideways swings.)
Activation:
3 rounds- 5 Burpees(Focus on form.)
- 5 per arm Dumbbell Snatch (light)(Use lighter weights to practice technique.)
- 5 Dumbbell Thrusters (light)(Use lighter weights to practice technique.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify movement complexity as needed.
- 1
alternating dumbbell power snatches
Use lighter weights.
Weight: 40/28 lbs (18/13 kg)
- 2
dumbbell thrusters
Use lighter weights.
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weights by ~40% and use modified movements.
- 1
alternating dumbbell power snatches
Use lighter weights.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell thrusters
Use lighter weights.
Weight: 30/20 lbs (14/9 kg)
- 3
burpees
Step back instead of jumping for a softer movement.