For TimeMetcon
Blazing DB Drag Bear Crawl & Single DB Hang Clean & Jerk & Single DB Walking Lunge Storm
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
10 mDB Drag Bear Crawl
10Single DB Hang Clean & Jerk
↳ 50/35 lbs (23/16 kg)
10 mSingle DB Walking Lunge
Coaching Tips
Strategy
- 1Keep a steady pace throughout the rounds to avoid burnout, especially on the bear crawl.
- 2Focus on mechanics first, especially during the hang clean & jerks; prioritize quality over speed to maintain safety and effectiveness.
- 3When performing the walking lunges, keep your torso upright to ensure proper form and balance.
- 4Take micro-rests between movements if needed, especially during the clean & jerks, to maintain your form instead of sacrificing reps.
- 5During the bear crawl, ensure your knees don't touch the ground unless transitioning, as this maintains continual tension in your core.
Safety Considerations
Technical Focus
Maintain proper form during the hang clean & jerks to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min
Mobility:
- 15 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates with Band
- 15 sec each side Wrist Flexor Stretch
Activation:
2 rounds- 10 Bodyweight Lunges
- 5 Hang Clean with Empty DB
- 10 yd Bear Crawl (no weight)
Scaling Options
Intermediate
Reduce weight for dumbbell movements by 20%, maintaining the same movement patterns.
- 1
single db hang clean and jerk
Weight: 40/28 lbs (18/13 kg)
- 2
single db walking lunge
Scaled
Further reduce weight for dumbbell movements by 40% and adjust movements for safety.
- 1
single db hang clean and jerk
Weight: 30/20 lbs (14/9 kg)
- 2
single db walking lunge
Bodyweight Lunges or Assisted Lunges