Dream Crusher
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Break down the Total Reps into manageable sets; for example, consider doing Pull-Ups in sets of 5 if needed.
- 2Transition efficiently between movements to maintain pace, especially after large rep sets like Kettlebell Swings and Handstand Push-Ups.
- 3Control your breathing, particularly on the Thrusters and Power Cleans to avoid fatigue early on. Immediate deep breaths on the ground can help mitigate the burn.
- 4On the Pull-Ups and Handstand Push-Ups, consider using a wide grip or leg assist for those who find these movements challenging, while still aiming to keep the reps unbroken if possible.
- 5Stay focused on the movement quality, especially during the Kettlebell Swings to ensure you're in a safe and optimal range of motion.
Safety Considerations
Technical Focus
Ensure proper form on overhead movements to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 Row(Moderate intensity.)
Mobility Drills:
- Shoulder Stretch - 30 sec(Hold each side.)
- Hip Flexor Stretch - 30 sec(Hold each side.)
- Hamstring Stretch - 30 sec(Focus on flexibility.)
Activation Set:
2 rounds- 5 Thruster(Lightweight.)
- 10 Kettlebell Swing(Lightweight.)
- 5 Pull-Up(Use a band if necessary.)
Scaling Options
Intermediate
Decrease the weight and/or substitute movements for pull-ups and handstand push-ups.
- 1
thruster
Weight: 105/75 lbs (47.6/34 kg)
- 2
power snatch
Weight: 105/75 lbs (47.6/34 kg)
- 3
power clean
Weight: 105/75 lbs (47.6/34 kg)
- 4
pull up
Banded Pull-Ups
- 5
american kettlebell swing
Weight: 44/26 lbs (20/12 kg)
- 6
handstand push up
Pike Push-Ups
Scaled
Further decrease the weight and substitute for bodyweight alternatives.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
power snatch
Weight: 75/55 lbs (34/25 kg)
- 3
power clean
Weight: 75/55 lbs (34/25 kg)
- 4
pull up
Ring Rows
- 5
american kettlebell swing
Weight: 26/18 lbs (12/8 kg)
- 6
handstand push up
DB Press