Games 9.8
Workout Details
For Time:
↳ 155/100 lbs (70/45 kg)
↳ 40/25 lbs (18/11 kg)
2x reps = weight per dumbbell
↳ 135/95 lbs (61/43 kg)
↳ 45/25 lbs (20/11 kg)
Coaching Tips
Strategy
- 1Break up the Cleans early to avoid fatigue later in the chipper.
- 2For the Toes-to-Bars, focus on engaging your core and maintaining control while lowering your legs.
- 3Transition swiftly between Box Jumps and Muscle-Ups to maintain momentum; stay on the balls of your feet!
- 4For the Dumbbell Push Presses, keep your feet shoulder-width and engage your core for better stability.
- 5Keep your Double-Unders unbroken if possible; practice rhythm over speed to build confidence.
- 6Pace the Burpees and Walking Lunges; these can be taxing on the legs and will affect your performance in the later movements.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during overhead movements to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 250m Row - 2 min easy(Keep it moderate to raise heart rate.)
Mobility:
- 10 Shoulder Pass-Through - 2 min(Use a band or PVC to mobilize shoulders.)
- 10 each side Hip Flexor Stretch - 30 sec each side(Stretch through the hips.)
- 10 each side Ankle Mobilization - 30 sec each side(Focus on flexion and extension.)
Activation:
2 rounds- 10 Air Squats - 40 sec(Focus on form.)
- 5 Pull-Up Holds - 10 sec each(Engage lats on each hold.)
- 10 Dumbbell Shoulder Press (light weight) - 30 sec(Light weight to prep shoulders.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and modify movements as needed.
- 1
cleans
Weight: 125/80 lbs (57/36 kg)
- 2
toes to bars
Knees to Chest
- 3
box jumps
Box Step-Ups
- 4
muscle ups
Pull-Ups + Dips
- 5
dumbbell push presses
Weight: 30/20 lbs (14/9 kg)
- 6
double unders
Single-Unders
- 7
thrusters
Weight: 105/70 lbs (48/32 kg)
- 8
pull ups
Banded Pull-Ups
- 9
burpees
- 10
overhead walking lunges
Weight: 35/20 lbs (16/9 kg)
Scaled
Reduce weight by approximately 40% and modify movements as needed.
- 1
cleans
Weight: 95/65 lbs (43/29 kg)
- 2
toes to bars
Knees to Chest or Hanging Knee Raises
- 3
box jumps
Box Step-Ups at a lower height
- 4
muscle ups
Ring Rows + Jump Dips
- 5
dumbbell push presses
Weight: 20/15 lbs (9/7 kg)
- 6
double unders
Single-Unders
- 7
thrusters
Weight: 75/55 lbs (34/25 kg)
- 8
pull ups
Ring Rows
- 9
burpees
- 10
overhead walking lunges
Weight: 25/15 lbs (11/7 kg)