For TimeMetconBenchmark20:00
Open 17.1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
10Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Overs
20Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Overs
30Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Overs
40Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Overs
50Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Overs
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Break up Dumbbell Snatches into smaller sets, especially the larger rep counts (30, 40, 50) to maintain form and avoid fatigue.
- 2Transition quickly between movements to save time, but ensure you maintain safety, especially between Burpee Box Jump Overs and Dumbbell Snatches.
- 3Utilize a steady pace for Burpees; try not to rush, as this can lead to form breakdown.
- 4When performing Burpee Box Jump Overs, focus on landing softly to minimize impact and prepare for the jump with good energy.
- 5Stay mentally strong by keeping a rough time estimate for each segment, aiming for consistent pacing.
Safety Considerations
Technical Focus
Ensure proper form in Dumbbell Snatch to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Row at an easy pace to prepare for the intensity.)
Mobility:
- 5 per side Shoulder Stretch(Focus on loosening the shoulders.)
- 5 per side Hip Flexor Stretch(Open up the hips.)
- 5 per side Quad Stretch(Stretch quads to prevent tightness.)
Activation Circuit (2 Rounds):
2 rounds- 5 per arm Dumbbell Snatch (light weight)(Use lighter weights to prep for Full Snatches.)
- 5 per leg Box Step-ups(Get comfortable with the box.)
- 3 slow-controlled Burpees(Focus on form.)
Scaling Options
Intermediate
Reduce Dumbbell weight by approximately 20%.
- 1
dumbbell snatches
Dumbbell Snatches at 40/28 lbs
Weight: 40/28 lbs (18/13 kg)
- 2
burpee box jump overs
Scaled
Reduce Dumbbell weight by approximately 40% and adjust box height if needed.
- 1
dumbbell snatches
Dumbbell Snatches at 30/20 lbs
Weight: 30/20 lbs (14/9 kg)
- 2
burpee box jump overs
Burpee Step-up if necessary