For TimeMetconBenchmark
Santiago
7 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
18Dumbbell Hang Squat Cleans
↳ 35/25 lbs (16/11 kg)
18Pull-Ups
10Power Cleans
↳ 135/95 lbs (61/43 kg)
10Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace your rounds; maintaining a steady pace can prevent fatigue as the rounds progress.
- 2Break the pull-ups into manageable sets if 18 is too high to complete unbroken, such as 9-9 or 6-6-6.
- 3For the power cleans, focus on technique over speed; prioritize form to lift heavier safely.
- 4Micro-rests can be taken during transitions between movements to maintain energy levels throughout the WOD.
- 5For dumbbell hang squat cleans, keep the weights close to your body during the movement for better control.
Safety Considerations
Technical Focus
Ensure proper alignment during handstand push-ups to avoid strain on shoulders.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing (easy pace)
Mobility Stretches:
- 3 each leg Hamstring Stretch - 30 seconds
- 10 Shoulder Dislocates
- 30 seconds Wrist Stretch
Activation Rounds:
2 rounds- 5-10 Dumbbell Hang Squat Cleans (light)(Focus on form.)
- 5-10 Pull-Ups (banded if needed)
- 5 Power Cleans (light)
- 30 seconds Handstand Holds (against wall)
Scaling Options
Intermediate
Reduce weights and reps for movements to accommodate skill level.
- 1
dumbbell hang squat cleans
Reduce weight
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
pull ups
Band-assisted Pull-Ups
- 3
power cleans
Reduce weight
Weight: 105/70 lbs (47.6/31.8 kg)
- 4
handstand push ups
Pike Push-Ups
Scaled
Lower weights and manipulate movements for accessibility.
- 1
dumbbell hang squat cleans
Lighten Dumbbell weight
Weight: 21/15 lbs (9.5/6.8 kg)
- 2
pull ups
Ring Rows
- 3
power cleans
Remove weight or reduce weight
Weight: 75/55 lbs (34/25 kg)
- 4
handstand push ups
Dumbbell Shoulder Press