3 Rounds for Time:
5 Bar Muscle-Ups
10 Alt. Dumbbell Clean and Jerks (50lbs/35 lbs)
15 Toes-to-Bar
10 Alt. Hang DB Snatch
5 sHSPU
(Time Cap: 12 minutes)
WODprep Strategy Top Tips
Alright, so we’re starting off strong with the bar muscle-ups. Take it easy in the beginning and pace yourself. If you need to, break the muscle-ups into smaller sets so you can efficiently complete all five reps. The key here is to focus on a strong kip and smooth movement to conserve your energy.
Next up, we’ve got the alternating dumbbell clean and jerks. Transition quickly to the dumbbells and aim to do ten reps, alternating sides. Now, choose a weight that you’re comfortable with – around 50 pounds for males and 35 pounds for females. It’s crucial to maintain proper form throughout the entire workout. If you need to take breaks between sets, that’s fine, but try to keep those breaks short.
Moving on to toes-to-bar. These can be a bit challenging, so don’t hesitate to break them into smaller sets. For example, you can do 8-7 or 5-5-5 sets. By doing this, you’ll keep a steady pace and avoid tiring out your muscles too quickly.
After the toes-to-bar, it’s time for alternating dumbbell hang snatches. Just like with the clean and jerks, pick a weight that challenges you but still allows for good form. Remember, you can break the sets into manageable repetitions to prevent yourself from burning out. The goal here is to maintain a consistent rhythm throughout.
Finally, we’ve got the strict handstand push-ups (sHSPU). If these give you a hard time, don’t worry. You can use an abmat for some support or try different variations like pike push-ups or seated dumbbell presses. Again, break the reps into manageable sets and make sure you’re maintaining good form and a full range of motion.
As for rounds 2 and 3, the plan remains the same. Try to keep a similar pace and strategy throughout. Keep an eye on your time and adjust your sets and rest periods accordingly to finish within the 12-minute time cap. Remember, it’s all about finding that balance between pushing yourself and staying efficient.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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