Open 25.1
Workout Details
AMRAP 15 Minutes:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
2x15 feet
After each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
Original WOD
AMRAP 15 Minutes: 3 Lateral Burpees Over the Dumbbell (50/35 lbs) 3 Dumbbell Hang Clean-to-Overheads (50/35 lbs) 30 ft Walking Lunge After each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
Coaching Tips
Strategy
- 1Pace yourself throughout the AMRAP by maintaining a steady breathing pattern.
- 2Focus on keeping the dumbbell close to your body during the hang clean-to-overhead to utilize your body weight effectively.
- 3Aim to complete the walking lunge in a controlled manner to maintain balance and form.
- 4Consider breaking the reps into smaller sets (like 1 or 2 burpees at a time) if fatigue sets in, especially as the reps increase each round.
- 5Use light grip on the dumbbell during transitions to save energy for the hang cleans and overhead lifts.
Safety Considerations
Technical Focus
Ensure proper landing positioning during burpees to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- Jogging or Dynamic Warm-Up - 2-3 min(Focus on increasing heart rate.)
Mobility Work:
- 5-10 Shoulder Pass-Throughs(Use a band or PVC pipe to increase shoulder flexibility.)
- 5-10 Hip Openers(Focus on loosening up the hip flexors.)
Movement Activation:
3 rounds- 5-10 2 Dumbbell Deadlifts (lightweight)(Activate the hamstrings and glutes.)
- 2 2 Lateral Burpees (no weight)(Practice the burpee motion without weight for familiarity.)
- 2 2 Dumbbell Hang Cleans (lightweight)(Focus on form and technique before increasing load.)
Scaling Options
Intermediate
Reduced weights and slight modifications to movements.
- 1
lateral burpee over dumbbell
Weight: 40/25 lbs (18/11 kg)
- 2
dumbbell hang clean to overhead
Weight: 40/25 lbs (18/11 kg)
- 3
walking lunge
Scaled
Further reduced weights and modified movements for accessibility.
- 1
lateral burpee over dumbbell
Burpees can be modified to step out instead of jumping.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell hang clean to overhead
Hang cleans can be performed to the shoulders instead of overhead.
Weight: 30/20 lbs (14/9 kg)
- 3
walking lunge
Reduce distance to 15 ft.