Semifinals 21.2
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Time Cap: 25 Minutes
Original WOD
For Time: 50 Dumbbell Shoulder-to-Overheads (2x50/35 lbs) 50 Dumbbell Deadlifts (2x50/35 lbs) 50 GHD Sit-Ups 100 Single-Arm Dumbbell Overhead Squats (50/35 lbs) 50 GHD Sit-Ups 50 Dumbbell Deadlifts (2x50/35 lbs) 50 Dumbbell Shoulder-to-Overheads (2x50/35 lbs) Time Cap: 25 Minutes
Coaching Tips
Strategy
- 1Break the Dumbbell Shoulder-to-Overheads into manageable sets (e.g., 10s or 15s) to avoid fatigue in shoulders.
- 2For Dumbbell Deadlifts, maintain a flat back and engage your core throughout the lift.
- 3Plan to tackle GHD Sit-Ups in sets of 10-15 reps to keep good form and manage fatigue.
- 4Consider doing Single-Arm Dumbbell Overhead Squats with a constant gaze forward for balance and control.
- 5Transition quickly between movements to optimize time, especially on GHD Sit-Ups and Dumbbell lifts.
Safety Considerations
Technical Focus
Ensure proper alignment of the torso and knees during squats and deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing
Mobility Work:
- 30 sec each side Shoulder Stretch
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Lat Stretch
Activation Movements:
2 rounds- 10 Dumbbell Deadlift (Light)
- 10 Dumbbell Shoulder-to-Overhead (Light)
- 10 GHD Sit-Up (Bodyweight)
Scaling Options
Intermediate
Reduce weight by ~20% for Dumbbell movements.
- 1
dumbbell shoulder to overhead
Weight: 40/28 lbs (18.1/12.7 kg)
- 2
dumbbell deadlift
Weight: 40/28 lbs (18.1/12.7 kg)
- 3
single arm dumbbell overhead squat
Weight: 40/28 lbs (18.1/12.7 kg)
Scaled
Reduce weight by ~40% for Dumbbell movements and modify GHDs.
- 1
dumbbell shoulder to overhead
Weight: 30/21 lbs (13.6/9.5 kg)
- 2
dumbbell deadlift
Weight: 30/21 lbs (13.6/9.5 kg)
- 3
single arm dumbbell overhead squat
Overhead Squat with a lighter weight and/or perform with both arms.
Weight: 30/21 lbs (13.6/9.5 kg)