Open 17.2
Workout Details
AMRAP in 12 Minutes
2 Rounds of:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Then, 2 Rounds of:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Original WOD
AMRAP in 12 Minutes 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lbs) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50/35 lbs) Then, 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lbs) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50/35 lbs)
Coaching Tips
Strategy
- 1Pace yourself in the lunges, focus on quality reps to maintain form without breaking
- 2Aim to complete the Toe-to-Bar unbroken if possible but don’t hesitate to break them into smaller sets if needed
- 3For the Dumbbell Power Cleans, use a smooth motion and set the weights down gently to save energy and ensure safety
- 4Consider micro-resting before the Bar Muscle-Ups to ensure explosive power and technique; re-assess your grip and body positioning to avoid fatigue
- 5Manage your transitions by having all your equipment ready to minimize downtime between movements
Safety Considerations
Technical Focus
Ensure stable knee alignment and core engagement during lunges and maintain proper body position during muscle-ups.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Maintain a light pace to raise heart rate.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on opening up the hips for lunges.)
- 10-15 Shoulder Dislocates - 1 min(Using a band or PVC pipe, warm up shoulder joints.)
- 10 Cat-Cow Stretches - 1 min(Activate and mobilize the spine, focusing on core engagement.)
Activation:
2 rounds- 10 each leg Walking Lunges (Bodyweight) - 1 min(Focus on depth and stability.)
- 8-10 Knees to Chest (on Floor) or Hanging Knee Raises - 1 min(Simulate the Toe-to-Bar movement.)
- 10 Dumbbell Deadlifts (Light Load) - 1 min(Ensure proper form to prepare for power cleans.)
Scaling Options
Intermediate
Reduce weight and modify movements to ensure safety and maintain intensity
- 1
dumbbell walking lunge
Maintain the lunge pattern but reduce load.
Weight: 40/25 lbs (18/11 kg)
- 2
toe to bar
Knees to Elbows.
- 3
dumbbell power clean
Maintain clean pattern but use lighter weights.
Weight: 40/25 lbs (18/11 kg)
- 4
bar muscle up
Perform Pull-Ups instead.
Scaled
Significantly reduce weights and adjust movements for safety
- 1
dumbbell walking lunge
Bodyweight Walking Lunges.
Weight: 30/20 lbs (14/9 kg)
- 2
toe to bar
Knees to Chest on the ground.
- 3
dumbbell power clean
Use very light weights or kettlebells.
Weight: 30/20 lbs (14/9 kg)
- 4
bar muscle up
Substitute with Ring Rows + Jumping Dips.