For TimeMetconBenchmark
Makimba
15-10-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Dumbbell Thruster
↳ 10/10 lbs (5/5 kg)
Air Squat
Burpee
Coaching Tips
Strategy
- 1Break up the dumbbell thrusters into manageable sets to maintain form, especially as fatigue sets in.
- 2Keep a steady pace during air squats, focusing on depth and alignment rather than rushing through.
- 3Transition quickly between movements to minimize rest time but ensure you maintain good form on burpees, as they can fatigue your muscles quickly.
Safety Considerations
Technical Focus
Ensure proper alignment and depth during thrusters and squats to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min
Mobility:
- 5-10 Bodyweight Squat
- 5-10 Shoulder Dislocates with PVC
- 5-10 Hip Circles
Activation: Mini-WOD
3 rounds- 5 Dumbbell Thruster (lightweight)(Focus on full range of motion.)
- 10 Air Squat(Ensure proper depth.)
- 5 Burpee (scale to step-back if needed)(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce weight for the dumbbells by approximately 20%. Focus on form and speed.
- 1
dumbbell thruster
Reduce weight on dumbbells.
Weight: 8/8 lbs (3.6/3.6 kg)
- 2
air squat
- 3
burpee
Step back instead of jump-back for burpees.
Scaled
Reduce the dumbbell weight by approximately 40% and modify movements as necessary.
- 1
dumbbell thruster
Reduce weight on dumbbells.
Weight: 6/6 lbs (2.7/2.7 kg)
- 2
air squat
Perform squats to a box if needed.
- 3
burpee
Step back instead of jump-back for burpees.