For TimeMetconBenchmark
18.0
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 Reps of:
Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
Over-Dumbbell Burpee
Coaching Tips
Strategy
- 1Aim to keep the Dumbbell Snatches unbroken for the 21 and 15 rep rounds if possible. Break them up into manageable sets if necessary in the 9 reps.
- 2For the Over-Dumbbell Burpees, maintain a steady pace; focus on the rhythm of getting up and down rather than rushing through transitions.
- 3Use your legs to drive the Dumbbell Snatch; avoid using only your arms to lift the weight.
- 4Consider doing 3-5 reps of Dumbbell Snatches before transitioning to the Burpees to keep rest minimal during the workout.
- 5Transition quickly between movements to maximize efficiency, but ensure you maintain form to avoid injury.
Safety Considerations
Technical Focus
Watch for proper alignment and back rounding during the Dumbbell Snatch.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min
Mobility:
- 10 Shoulder Stretch - 30 sec
- 10 each side Hip Flexor Stretch - 30 sec
- 10 Hamstring Stretch - 30 sec
Activation:
2 rounds- 5 Dumbbell Snatch (Light)(Use a lighter weight than WOD.)
- 5 Over-Dumbbell Burpee (No Weight)(Focus on form and fluid movement.)
Scaling Options
Intermediate
Reduce weight and reps for more manageable sets.
- 1
dumbbell snatch
Use lighter dumbbells for scaling.
Weight: 40/25 lbs (18/11 kg)
- 2
over dumbbell burpee
No modification needed.
Scaled
Lower weight significantly and reduce reps for accessibility.
- 1
dumbbell snatch
Use much lighter dumbbells for reps.
Weight: 30/20 lbs (14/9 kg)
- 2
over dumbbell burpee
No modification needed.