For TimeMetconWeightliftingBenchmark
Dumb and Dumber
30 Rounds
Weightlifting
Solo
Workout Details
For Time
30 Rounds for Time:
1Squat Clean
↳ 95/65 lbs (43/29 kg)
1Hang Squat Clean
↳ 95/65 lbs (43/29 kg)
1Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady, sustainable pace throughout the 30 rounds to avoid fatigue and form breakdown.
- 2Break up the sets if needed, particularly on the thruster, to keep form intact.
- 3Focus on smooth transitions between movements to maximize efficiency.
- 4Engage your core and maintain proper posture during all lifts to reduce injury risk.
- 5Use controlled movements to avoid excessive strain on joints.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during overhead movements to prevent injury.
Recommended Warm-Up
- 2 min easy Row - 2 min easy
Mobility Warm-Up:
- 10 reps Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 each leg Hip Openers
- 10 reps each ankle Ankle Mobility
Activation Set: 3 Rounds of:
3 rounds- 5 reps Squat Clean (Light Weight)(Lightweight to focus on form.)
- 5 reps Hang Squat Clean (Light Weight)(Focus on the hip drive.)
- 5 reps Thruster (Light Weight)(Ensure full range of motion in the overhead position.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
squat clean
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 2
hang squat clean
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 3
thruster
Reduce weight
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by ~40%.
- 1
squat clean
Reduce weight
Weight: 55/35 lbs (25/15 kg)
- 2
hang squat clean
Reduce weight
Weight: 55/35 lbs (25/15 kg)
- 3
thruster
Reduce weight
Weight: 55/35 lbs (25/15 kg)