For TimeMetconBenchmark
DT Deja Vu
5 Rounds
Weightlifting
Solo
Workout Details
For Time
For Time:
5 Rounds of:
12Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
9Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
6Dumbbell Shoulder-to-Overhead
↳ 50/35 lbs (23/16 kg)
1 minRest
5 Rounds of:
6Dumbbell Shoulder-to-Overhead
↳ 50/35 lbs (23/16 kg)
9Dumbbell Hang Power Clean
↳ 50/35 lbs (23/16 kg)
12Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Break the dumbbell shoulder-to-overheads to avoid fatigue; consider sets of 3 or 4.
- 2Transition quickly between movements to minimize rest and maintain heart rate.
- 3Focus on maintaining form, especially on the deadlifts and cleans as fatigue sets in.
- 4Utilize your legs to drive the dumbbells overhead for the shoulder-to-overheads instead of relying solely on shoulders.
- 5Use the rest minute wisely to recover and prepare for the next round – consider controlled breathing.
Safety Considerations
Technical Focus
Ensure proper back posture during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Maintain a steady pace.)
Mobility Work:
- Hamstring Stretch - 30 sec each side
- 10 Shoulder Dislocates(Use a band or a stick.)
- 10 Hip Openers(Alternate sides.)
Activation Mini-WOD:
2 rounds- 5 Dumbbell Deadlift(Focus on form.)
- 3 Dumbbell Hang Power Clean(Practice smooth movement.)
- 2 Dumbbell Shoulder-to-Overhead(Focus on explosive movement.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
dumbbell deadlift
Weight: 40/28 lbs (18/13 kg)
- 2
dumbbell hang power clean
Weight: 40/28 lbs (18/13 kg)
- 3
dumbbell shoulder to overhead
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weight by ~40%.
- 1
dumbbell deadlift
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell hang power clean
Weight: 30/20 lbs (14/9 kg)
- 3
dumbbell shoulder to overhead
Weight: 30/20 lbs (14/9 kg)