For TimeMetconBenchmark15:00
Open 24.1
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
Alternating arms
Lateral Burpees Over Dumbbell
Time Cap: 15 minutes
Coaching Tips
Strategy
- 1For the ladder, focus on pacing yourself in the 21s to avoid burnout in the 15s and 9s.
- 2Consider breaking up the dumbbell snatches into smaller sets, especially in the 21s.
- 3Keep the burpees smooth and maintain a steady rhythm; don't rush and risk form breakdown.
- 4Take micro-rests after high-rep sequences to maintain quality in the latter stages of the workout.
- 5Transition quickly between movements to save time, but don't compromise your breathing.
Safety Considerations
Technical Focus
Ensure proper form during snatches to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope(Easy pace to get heart rate up.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC to loosen shoulders.)
- Hip Flexor Stretch - 30 sec per side
- 10 per wrist Wrist Stretches(Prepare wrists for burpees and snatches.)
Activation:
2 rounds- 5 each arm Dumbbell Snatch (light weight)(Use a lighter dumbbell to practice the movement.)
- 5 Burpee(Focus on form and explosiveness.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
dumbbell snatches
Maintain dumbbell snatch but with reduced weight.
Weight: 40/28 lbs (18/12.5 kg)
- 2
lateral burpees over dumbbell
Same movement.
Scaled
Reduce weight by approximately 40% and modify movements.
- 1
dumbbell snatches
Use lighter dumbbells.
Weight: 30/21 lbs (13.5/9.5 kg)
- 2
lateral burpees over dumbbell
Perform step-back burpees instead of jumping.