For TimeMetconBenchmark
ODA 7313
7 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds for Time of:
300 mJog
10Single-Arm Dumbbell Thrusters
↳ 30/20 lbs (14/9 kg)
Left arm
10Single-Arm Dumbbell Thrusters
↳ 30/20 lbs (14/9 kg)
Right arm
7Strict Pull-Up
3 minRest
Wear a Weight Vest (14/10 lbs)
Note: Weighted vest: 14/10 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace on the jog to conserve energy for the thrusters and pull-ups.
- 2Alternate arms efficiently and focus on explosive movement during the dumbbell thrusters.
- 3Aim to perform strict pull-ups with a strong core engagement; consider a band for assistance if needed.
- 4Utilize the rest period effectively to recover, taking deep breaths and preparing for the next round.
- 5Consider breaking the thrusters into manageable sets if fatigue sets in to maintain form.
Safety Considerations
Technical Focus
Ensure proper form in the single-arm dumbbell thruster to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 300 m Jog - 2 min easy(Match the WOD movement.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder and hip mobility.)
- 5 Hip Flexor Stretch - 30 sec(Increase mobility for thrusters.)
- 5 Wrist Mobility Stretch - 30 sec(Prepare wrists for dumbbell work.)
Activation:
2 rounds- 5 Dumbbell Thrusters (Light) - 30 sec(Use light weights to warm up.)
- 5 Pull-Ups (Band Assisted) - 30 sec(Work on form before the WOD.)
- 10 Lateral Raises - 30 sec(Activate shoulders and core.)
Scaling Options
Intermediate
20% weight reduction for dumbbell thrusters
- 1
single arm dumbbell thrusters
Use lighter dumbbells.
Weight: 24/16 lbs (10.9/7.3 kg)
- 2
strict pull up
Banded Pull-Ups.
Scaled
40% weight reduction for dumbbell thrusters
- 1
single arm dumbbell thrusters
Use much lighter dumbbells.
Weight: 18/12 lbs (8.2/5.4 kg)
- 2
strict pull up
Ring Rows.