For TimeMetconBenchmark06:00
Pedal to the Metal 1
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
06:00
For Time
3Peg Board Ascent
24 calRow
16 calBike
8Dumbbell Squat Snatch
↳ 100/70 lbs (45/32 kg)
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the row and bike to manage energy for the Peg Board and Dumbbell Squat Snatches.
- 2Consider breaking the Dumbbell Squat Snatches into sets if fatigue sets in (e.g., 4-4) to maintain form.
- 3Stay active on transitions between movements to maximize time efficiency; try to minimize downtime.
- 4Use your legs to drive the dumbbells overhead during the snatch to engage larger muscle groups and reduce strain on the shoulders.
- 5Keep the core engaged on the Peg Board Ascents to maintain stability and control.
Safety Considerations
Technical Focus
Monitor the technique on the Dumbbell Squat Snatch for back rounding and shoulder stability.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility work:
- 5-10 Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Stretch
Activation Set:
2 rounds- 5 each arm Dumbbell Snatch (light)(Use a lighter weight for activation.)
- 5 Pull-Ups (Banded if necessary)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights and modify movements for technique.
- 1
dumbbell squat snatch
Use lighter dumbbells.
Weight: 80/50 lbs (36/23 kg)
- 2
peg board ascent
Perform modified ascent on a low peg board or use a wall.
Scaled
Significantly reduce weights and reps for accessibility.
- 1
dumbbell squat snatch
Use very light dumbbells or kettlebells.
Weight: 50/35 lbs (23/16 kg)
- 2
peg board ascent
Perform box step-ups instead of peg board ascents.