OtherMetconBenchmark17:00
Hope For Refugees
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
17:00
3 Rounds For Total Reps in 17 minutes:
1 minShuttle Run
1 minDumbbell Snatch
↳ 50/35 lbs (23/16 kg)
1 minCalorie Bike
1 minDumbbell Box Step-Up
↳ 50/35 lbs (23/16 kg)
1 minStrict Burpee
1 minRest
Coaching Tips
Strategy
- 1Plan your pacing to avoid burning out early; maintain a steady effort across all movements.
- 2Aim to perform Dumbbell Snatches and Box Step-Ups in unbroken sets, if possible, as they can be taxing.
- 3Use the Rest periods strategically; breathe deeply and mentally prepare for the next round.
- 4During the Shuttle Runs, focus on maintaining quick feet and good turnover to maximize distance.
- 5Keep your strict burpees efficient; use a good rhythm for up-down transitions.
Safety Considerations
Technical Focus
Watch for proper form during Dumbbell Snatches to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Bike - 1 min(Start with a light pace to warm up the legs.)
Mobility:
- 10 Shoulder Stretch(Focus on shoulders and upper back.)
- 10 Hip Flexor Stretch(Hold each stretch for at least 15 seconds.)
- 10 Ankle Mobility - Circles(Improve mobility for the step-ups.)
Activation:
2 rounds- 10 Dumbbell Deadlifts(Use light weights to activate posterior chain.)
- 8 each leg Step-Ups (Bodyweight)(Focus on form and control.)
- 5 Burpees (Regular)(Warm up the movement pattern.)
Scaling Options
Intermediate
Reduce weights and modify movements for comfort and safety.
- 1
dumbbell snatch
Reduce weight to suit individual fitness level.
Weight: 40/25 lbs (18/11 kg)
- 2
dumbbell box step up
Reduce weight to suit individual fitness level.
Weight: 40/25 lbs (18/11 kg)
Scaled
Further reduce weights and modify movements to ensure all levels can participate.
- 1
dumbbell snatch
Use lighter weights or perform Snatch with one arm for each rep.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell box step up
Use lighter weights or perform Bodyweight Step-Ups.
Weight: 30/20 lbs (14/9 kg)