For TimeMetconBenchmark
Makimba
15-10-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Dumbbell Thrusters
↳ 10/10 lbs (5/5 kg)
Air Squat
Burpee
Coaching Tips
Strategy
- 1Maintain steady pacing throughout the workout, focusing on breathing and maintaining form.
- 2Consider breaking up the last set of each movement to maintain intensity and avoid a larger drop in performance.
- 3Transition quickly between movements to keep your heart rate elevated.
- 4Focus on consistent depth in air squats to ensure proper form and avoid injury.
- 5For burpees, aim to minimize the time spent on the ground to maintain rhythm.
Safety Considerations
Technical Focus
Ensure proper hip extension and bar path on dumbbell thrusters to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Focus on warming up the entire body.)
Mobility:
- 5 each side Hip Flexor Stretch(Open up the hips for thrusters and squats.)
- 10 Shoulder Dislocates(Enhances shoulder mobility for thrusters.)
Activation:
3 rounds- 5 Dumbbell Thrusters (light weight)(Focus on technique.)
- 10 Air Squats(Get comfortable with the movement.)
- 5 Burpees (slow)(Practice the motion while keeping the heart rate low.)
Scaling Options
Intermediate
Reduce weight for dumbbells and modify burpees.
- 1
dumbbell thrusters
Weight: 8/8 lbs (/ kg)
- 2
air squat
- 3
burpee
Reduce height for jumps.
Scaled
Significantly reduce weight and modify movements as necessary.
- 1
dumbbell thrusters
Weight: 6/6 lbs (/ kg)
- 2
air squat
- 3
burpee
Burpees to stepping instead of jumping.