AMRAPMetcon23:00
Volcanic Alternating Dumbbell Power Snatch & Burpee Over Dumbbell & Strict Sit-Up Thunderclap
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 minutes:
12Alternating Dumbbell Power Snatch
↳ 50/35 lbs (23/16 kg)
10Burpee Over Dumbbell
12Strict Sit-Up
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP; don’t go too fast too early.
- 2Try to keep the Alternating Dumbbell Power Snatches unbroken if possible to minimize transitions.
- 3For Burpees, focus on quick and efficient movements, jumping over the dumbbell rather than pausing on it.
- 4Incorporate micro-rests especially during transitions to keep overall fatigue lower.
- 5Strict Sit-Ups should be controlled; avoid pulling on the neck and focus on using the core.
Safety Considerations
Technical Focus
Ensure proper hip extension and back alignment during power snatches.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Choose an easy pace on the ergometer.)
Mobility:
- 5 each side Overhead Reach Stretch - 2-3 min(Focus on stretching the shoulders and lats.)
- 5 each side Hip Flexor Stretch - 2-3 min(Open up the hips.)
Activation:
2 rounds- 5 Dumbbell Power Snatch (light) - 30 sec(Use a lighter dumbbell to practice the movement.)
- 5 Burpees (slow) - 30 sec(Perform slow burpees to focus on form.)
- 5 Sit-Ups (with a pause at the top) - 30 sec( Emphasize engaging the core.)
Skill Practice:
- 30 sec Dumbbell Front Rack Position Hold - 30 sec(Hold the dumbbells in the front rack position to engage stabilizers before the workout.)
Scaling Options
Intermediate
Reduce dumbbell weight by approximately 20% and adjust sit-ups as needed.
- 1
alternating dumbbell power snatch
Weight: 40/28 lbs (18/13 kg)
- 2
burpee over dumbbell
- 3
strict sit up
Knees bent or use a decline position.
Scaled
Reduce dumbbell weight by approximately 40% and substitute movements as needed.
- 1
alternating dumbbell power snatch
Weight: 30/20 lbs (14/9 kg)
- 2
burpee over dumbbell
Step back instead of jumping.
- 3
strict sit up
Use hands behind the head for support.