EMOMMetconWeightliftingBenchmark15:00
Jump Around
Monostructural
Weightlifting
Partner
Workout Details
EMOM
15:00
EMOM (with a Partner) for 15 minutes:
8Alternating Dumbbell Snatch
↳ 100/70 lbs (45/32 kg)
10Dumbbell Overhead Strict Press
↳ 100/70 lbs (45/32 kg)
Partners alternate each minute.
After each 3 minutes:
50Double-Under
Coaching Tips
Strategy
- 1Maintain a steady pace on the Dumbbell Overhead Strict Press to avoid burnout before the Double-Unders.
- 2Focus on a strong hip drive and keeping the dumbbell close to your body during the Alternating Dumbbell Snatch.
- 3Transition quickly but safely between movements to maximize your work period each minute.
- 4Keep your form in check during the Double-Unders; use a light grip on the rope and maintain a tall posture.
- 5Utilize your partner to gauge your pacing—pick up the intensity if they can still maintain their work period.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during overhead movements to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope
Mobility:
- 30 sec per side Shoulder Stretch
- 30 sec per side Hip Flexor Stretch
- 30 sec per side Wrist Stretch
Activation:
2 rounds- 5 Alternating Dumbbell Snatch (light weight)
- 5 Dumbbell Overhead Press (light weight)
- 10 Double-Under Practice
Scaling Options
Intermediate
Reduce weight by approximately 20% and lower reps on complex movements.
- 1
alternating dumbbell snatch
Weight: 80/55 lbs (36/25 kg)
- 2
dumbbell overhead strict press
Weight: 80/55 lbs (36/25 kg)
- 3
double under
Single-Under (1:1 ratio)
Scaled
Reduce weight by approximately 40% and simplify movements.
- 1
alternating dumbbell snatch
Weight: 60/30 lbs (27/14 kg)
- 2
dumbbell overhead strict press
Weight: 60/30 lbs (27/14 kg)
- 3
double under
Single-Under (1:1 ratio)