For TimeMetconBenchmark
Dumbbell Downfall
5 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Man Maker
↳ 45/25 lbs (20/11 kg)
10Dumbbell Lunge
↳ 45/25 lbs (20/11 kg)
15Toes-to-Bar
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Start with a steady pace on the Man Makers to maintain energy throughout the rounds.
- 2Keep Dumbbell Lunges unbroken if possible; focus on good form and balance.
- 3Break Toes-to-Bar into manageable sets (e.g., 8-7) to avoid grip fatigue.
- 4Use the Assault Air Bike for active recovery between rounds, aim for a consistent cadence rather than sprinting.
- 5Transitions should be efficient; have equipment ready and limit rest between movements.
Safety Considerations
Technical Focus
Monitor for proper form in Man Makers to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Focus on getting heart rate up.)
Mobility:
- 10 Shoulder Stretch(Hold for 30 seconds per side.)
- 10 Hip Flexor Stretch(Hold for 30 seconds per side.)
- 10 Hamstring Stretch(Hold for 30 seconds per side.)
Activation Set:
2 rounds- 3 Man Maker
- 5 Dumbbell Lunge(Use light weights.)
- 5 Toes-to-Bar(Practice a few to establish a good rhythm.)
Scaling Options
Intermediate
Reduce weight and/or number of reps.
- 1
man maker
Use lighter dumbbells.
Weight: 35/20 lbs (/ kg)
- 2
dumbbell lunge
Use lighter dumbbells.
Weight: 35/20 lbs (/ kg)
- 3
toes to bar
Knees to chest instead.
- 4
assault air bike
Reduce to 15 calories.
Scaled
Further reductions for complete beginners.
- 1
man maker
Use very light dumbbells.
Weight: 25/15 lbs (/ kg)
- 2
dumbbell lunge
Use very light dumbbells.
Weight: 25/15 lbs (/ kg)
- 3
toes to bar
Use the bent knee version or ring rows.
- 4
assault air bike
Reduce to 10 calories.