For TimeMetconWeightliftingBenchmark12:00
Open 18.2 & 18.2 A
1-2-3-4-5-6-7-8-9-10
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats
↳ 50/35 lbs (23/16 kg)
Bar-Facing Burpees
Then, "18.2 A":
1Clean
1 Rep Max
Time Cap: 12 Minutes
Coaching Tips
Strategy
- 1Pace yourself through the ladder; breaks can be taken between rounds if needed.
- 2Aim to keep the Dumbbell Squats unbroken; focus on steady breathing and form.
- 3Use the burpees as active recovery; find a rhythm that maintains your heart rate without excessive fatigue.
- 4For Clean, ensure you start with a weight you can confidently lift, and make sure your technique is sound before adding weight.
- 5Transition smoothly between movements to save time, especially on the burpees.
Safety Considerations
Technical Focus
Ensure proper squat depth and maintain a neutral spine during cleans.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Row at a moderate pace to warm up the body.)
Mobility Work:
- 15 seconds each side Hip Flexor Stretch
- 15 seconds each side Shoulder Stretch
- 15 seconds each side Ankle Mobility
Activation Sets:
2 rounds- 10 reps Dumbbell Squats (light)(Use lighter weights for warm-up.)
- 5 reps Burpees(Focus on form and speed.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
dumbbell squats
Use lighter dumbbells.
Weight: 40/28 lbs (18/13 kg)
- 2
bar facing burpees
Maintain the burpee performance but focus on quicker transitions.
- 3
clean
Barbell clean with a suitable weight reduction.
Scaled
Reduce weights by approximately 40%.
- 1
dumbbell squats
Use even lighter dumbbells.
Weight: 30/21 lbs (14/10 kg)
- 2
bar facing burpees
Perform standard burpees with no bar.
- 3
clean
Dumbbell clean or lighter barbell clean.