For TimeMetconBenchmark
Regionals Rehab
4 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds for Time:
10Dumbbell Thruster
↳ 35/15 lbs (16/7 kg)
20Dumbbell Lunge
↳ 35/15 lbs (16/7 kg)
30Sit-Up
40 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself during the dumbbell movements to maintain form throughout the rounds.
- 2Consider breaking the thrusters into sets of 5-5 to manage fatigue.
- 3For the lunges, focus on steady breathing and take a moment to reset your position if needed.
- 4Utilize the Air Bike effectively: maintain a steady pace instead of sprinting, especially in the early rounds.
- 5Transition quickly between movements to maximize workout efficiency.
Safety Considerations
Technical Focus
Keep the back straight during lunges to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Assault Air Bike - 2-3 min(Keep a light pace to warm up.)
Mobility Work:
- 30 sec Hip Flexor Stretch - 30 sec(Enhances mobility for lunges.)
- 10 Shoulder Dislocates(Prepares shoulders for dumbbell movements.)
- 10 Cat-Cow Stretch(Loosens the spine for sit-ups.)
Activation Sets:
2 rounds- 5 Dumbbell Thrusters(Use lighter weights for warm-up.)
- 10 Dumbbell Lunges(Focus on form.)
- 10 Sit-Ups(Find a comfortable position.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
dumbbell thrusters
Weight: 28/12 lbs (12.7/5.4 kg)
- 2
dumbbell lunge
Weight: 28/12 lbs (12.7/5.4 kg)
- 3
sit up
- 4
assault air bike
Reduce calories to 30.
Scaled
Reduce the weights by approximately 40%.
- 1
dumbbell thrusters
Weight: 21/9 lbs (9.5/4 kg)
- 2
dumbbell lunge
Weight: 21/9 lbs (9.5/4 kg)
- 3
sit up
- 4
assault air bike
Reduce calories to 20.