OtherMetconBenchmark17:00
Hope For Refugees
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
17:00
3 Rounds For Total Reps in 17 Minutes:
1 minShuttle Runs
1 minDumbbell Snatches
↳ 50/35 lbs (23/16 kg)
1 minCalorie Bike
1 minDumbbell Box Step-Ups
↳ 50/35 lbs (23/16 kg)
1 minStrict Burpees
1 minRest
Coaching Tips
Strategy
- 1Break up the dumbbell snatches into sets if needed; consider 10-15 reps at a time to maintain form.
- 2Utilize the rest wisely—keep moving during rest to stay warm for the next movement.
- 3For shuttle runs, maintain a steady pace to prevent early fatigue; consider 80% effort.
- 4Focus on landing softly on the box step-ups; drive through your heel for explosive control at the top of the movement.
- 5Strict burpees should be performed with a strong plank position to avoid shoulder strain.
Safety Considerations
Technical Focus
Ensure proper form during dumbbell snatches to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Bike Easy - 2 min(Keep it light to increase heart rate.)
Mobility Work:
- 5-10 Hip Flexor Stretch(Hold each side for 15-30 seconds.)
- 10 Shoulder Dislocations(Use a band or stick.)
- 5-10 Ankle Mobility(Focus on one leg at a time.)
Activation:
2 rounds- 5-10 Dumbbell Snatches (light)(Use lighter weights for activation.)
- 8-10 Box Step-Ups (bodyweight)(Focus on form and explosiveness.)
- 5 Burpees (easy, not strict)(Warm up movement pattern.)
Scaling Options
Intermediate
Reduce weights and/or reps for certain movements.
- 1
dumbbell snatches
Reduce weight by ~20%.
Weight: 40/30 lbs (18.1/13.6 kg)
- 2
dumbbell box step ups
Reduce weight by ~20%.
Weight: 40/30 lbs (18.1/13.6 kg)
Scaled
Further reduce weights and potentially modify movements.
- 1
dumbbell snatches
Reduce weight by ~40%.
Weight: 30/20 lbs (13.6/9.1 kg)
- 2
dumbbell box step ups
Reduce weight by ~40%.
Weight: 30/20 lbs (13.6/9.1 kg)
- 3
shuttle runs
Shorten distance to 5 meters.