For TimeMetconBenchmark06:00
Hat Trick
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
06:00
3 Rounds for Time:
Sprint
20Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
12/11 ft target
6Alternating Dumbbell Snatches
↳ 100/70 lbs (45/32 kg)
4 minRest
Note: Time cap: 2 minutes per round
Coaching Tips
Strategy
- 1Use a steady pace during the sprints to ensure you can maintain intensity throughout each round.
- 2Break the 20 Wall Ball Shots into manageable sets (e.g., 10 and 10) to avoid burnout and maintain form.
- 3For the Alternating Dumbbell Snatches, focus on a powerful hip extension to generate momentum and keep the weight close to the body.
- 4Use the 4-minute rest strategically to hydrate and mentally prepare for the next round.
- 5Stay consistent with your transitions between the movements to maximize your time efficiency.
Safety Considerations
Technical Focus
Maintain stability while performing Alternating Dumbbell Snatches to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jogging or Light Sprinting
Mobility Preparation:
- 30 sec each side Hip Flexor Stretch
- 8-10 Shoulder Dislocates with PVC Pipe or Band
- 5-8 Squat to Stand
Activation Set: 2 Rounds of:
2 rounds- 5 5 Wall Ball Shots (light weight)(Focus on technique and height.)
- 3 3 Alternating Dumbbell Snatches (light weight)(Ensure proper hip hinge and catch.)
- 1 30 sec Sprint (easy effort) - 30 sec(Warm-up your cardiovascular system.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
wall ball shot
Weight: 16/12 lbs (7.3/5.4 kg)
- 2
alternating dumbbell snatches
Weight: 80/56 lbs (36.3/25.4 kg)
Scaled
Reduce weights by approximately 40%.
- 1
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
alternating dumbbell snatches
Weight: 60/40 lbs (27.2/18.1 kg)