WARMUP

6 Minutes For Quality

3 Inchworms
6 Russian Baby Makers
9 Double Dumbbell Romanian Deadlifts

AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

DESCRIPTION

• This is a twist on an old school benchmark workout that balances weightlifting and gymnastics
• Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
• This works out to a round every 3-4 minutes

STRICT PULL-UPS

• Within the workout, this should be a station you can clear in 1 minute or less
• Adjust reps or choose from a variation listed in “modifications” to match that recommendation

DUMBBELL POWER CLEANS

• One head of the dumbbell makes contact on the ground outside of the feet for this movement
• There is no prescribed loading, as everyone has different dumbbells available at home
• Ideally, we’re clearing this station in 1-3 quick sets
• If you only have heavy dumbbells, you can bring the reps down to something like 7
• If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

MODIFICATIONS

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• Inverted Rows
• Barbell Bent Over Rows
• Double Dumbbell Rows
• Single Dumbbell Row (7 Each Side)
• Odd Object Rows (2x Reps)

DOUBLE DUMBBELL POWER CLEANS

• Single Dumbbell Power Cleans (10 Each Side)
• Odd Object Power Cleans
• Barbell Power Cleans
• Slamballs
• Box Jumps

TIPS

AIR SQUATS

• Determine your speed on the air squats based on how comfortable you are with the two movements that follow
• The more confident you are with strict pull-ups and dumbbell power cleans, the faster you can cycle these squats
• If you know you’re going to take a few breaks on the bar and bells, slow down your cycle time to make sure your breathing is under control for the more challenging movements

STRICT PULL-UPS & DUMBBELL POWER CLEANS

• Having good self awareness of your abilities on each of these movements will help you determine the best strategy
• Envision what you can realistically hold for sets if you were to make it to the 3rd round of the workout and do that from the beginning
• Especially on the strict pull-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
• Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
• Keep in mind there will be some interference between the two movements – as both involve an upper body pull
• Consider the following sets for the strict pull-ups:
• 1 Set: 7
• 2 Sets: 4-3
• 3 Sets: 3-2-2
• 4 Sets: 2-2-2-1
• Consider the following sets for dumbbell power cleans:
• 1 Set: 10
• 2 Sets: 5-5
• 3 Sets: 4-3-3