For TimeMetconBenchmark15:00
Ellen
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
3 Rounds for Time:
20Burpee
21Alternating Dumbbell Power Snatch
↳ 50/35 lbs (23/16 kg)
12Dumbbell Thruster
↳ 50/35 lbs (23/16 kg)
Original WOD
3 Rounds for Time: 20 Burpees 21 Alternating Dumbbell Power Snatches (50/35 lbs) 12 Dumbbell Thrusters (2x50/35 lbs)
Coaching Tips
Strategy
- 1Keep a steady pace on burpees to avoid fatigue; consider breaking them into smaller sets if necessary.
- 2For dumbbell power snatches, focus on driving through the hips and keeping the dumbbell close to the body; practice good overhead position.
- 3For thrusters, maintain an upright torso and engage the core; consider doing all reps on one arm before switching to keep uniformity in effort.
Safety Considerations
Technical Focus
Monitor the landing position during snatches to avoid rounding the back.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Focus on a consistent pace.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Loosen shoulders and arms.)
- 5 Hip Flexor Stretch - 30 sec(Prepare hips for squats.)
- 5 Wrist Mobility - 30 sec(Increase range of motion for pressing movements.)
Activation Mini-WOD:
2 rounds- 5 Burpees(Keep a steady rhythm.)
- 10 Dumbbell Deadlifts(Focus on form and hip hinge.)
- 10 Dumbbell Front Squats(Engage core throughout the motion.)
Scaling Options
Intermediate
Reduce the weights by ~20% and decrease burpee reps to 15.
- 1
burpee
Reduce reps to 15
- 2
alternating dumbbell power snatch
Use lighter dumbbells
Weight: 40/28 lbs (18/12.5 kg)
- 3
dumbbell thruster
Use lighter dumbbells
Weight: 40/28 lbs (18/12.5 kg)
Scaled
Reduce weights by ~40% and burpee reps to 10.
- 1
burpee
Reduce reps to 10
- 2
alternating dumbbell power snatch
Use lighter dumbbells
Weight: 30/20 lbs (13.5/9 kg)
- 3
dumbbell thruster
Use lighter dumbbells
Weight: 30/20 lbs (13.5/9 kg)