For TimeMetconBenchmark
Hotel Hell
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
100Dumbbell Hang Clean Thruster
↳ 35/25 lbs (16/11 kg)
Start and EMOM:
5Burpee
Coaching Tips
Strategy
- 1Pace yourself through the 100 Dumbbell Hang Clean Thrusters; consider breaking them into manageable sets (e.g., 10s or 20s).
- 2During the EMOM, focus on maintaining a steady rhythm with the Burpees; aim for quick transitions to maximize your time.
- 3Don’t rush through the Dumbbell Hang Clean Thrusters; maintain proper form over speed to prevent injury.
- 4Keep your core engaged throughout the Dumbbell Hang Clean Thrusters to support your back.
- 5Use your legs to drive the dumbbells overhead for more efficiency in the thruster motion.
Safety Considerations
Technical Focus
Ensure proper form on the Dumbbell Hang Clean Thruster to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Easy pace to get the heart rate up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch(Focus on opening up the hips.)
- 10 Ankle Mobility Drill(Improve ankle flexibility for squats.)
Activation:
2 rounds- 5 Dumbbell Hang Clean Thruster(Light weight to prime the movement.)
- 5 Burpee(Focus on technique for efficiency.)
Scaling Options
Intermediate
Reduce weight and reps for manageable workload.
- 1
dumbbell hang clean thruster
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
burpee
Scaled
Significantly lower weight and reps for beginners.
- 1
dumbbell hang clean thruster
Weight: 20/15 lbs (9.1/6.8 kg)
- 2
burpee
Burpee Step-Out