As many reps as possible in 12 mins of:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
… Continue adding 2 reps each round to each movement until time expires.
*** Athletes will perform x30 Double Unders after each ‘set’ of DB Power Cleans and DB Thrusters. *** (see below for example)
STIMULUS
DESCRIPTION
In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
The double under reps will stay static at 30
Your score total is total reps accumulated over the 12 minutes
Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
DOUBLE DUMBBELL MOVEMENTS
Only one head of the dumbbell has to touch the ground for the power cleans
Choose your weight based off the more challenging movement – which will likely be the thrusters
This should be a load that you feel confident completing for 20+ reps when fresh
DOUBLE UNDERS
The number on the rope is designed to be very small
This should be a number that you can complete in 30 seconds or less
See further down the page for modifications
MODFICATIONS
DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans (Alternating Every Rep)
Odd Object Clean and Jerks
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
Single Dumbbell Goblet Thrusters
Odd Object Thrusters
DOUBLE UNDERS
Reduce Reps
30 Second or Practice
45 Single Unders
30 Line Hops (Over and Back = 1 Rep)
COACHING
GRIP
Holding onto dumbbell handles and jump rope handles can make this workout fairly grippy
It may be helpful to use the hook grip on the power cleans if possible
If you’re unable to do so – breaking up the power cleans into smaller sets can preserve your grip
On the thruster, relaxing your grip can help you better keep the bells in contact with your shoulders for a strong drive overhead
On the rope, relaxing the hands can make it easier to to rotate from the wrists instead of the shoulders
TIPS
Break up the power cleans in a way that allows you to thrive on the thrusters
Resting with 1 rep to go on the power cleans can enable you to work through bigger sets on the thrusters
For Example: On the set of 6 power cleans, you would rest as needed after the 5th rep – then complete the 6th power clean – then immediately transition to the set of 6 thrusters
Since the power cleans come back to the ground each time – this is the best movement to break up in the workout
WARM-UP
2-3 Sets
15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats
2-3 Sets*
10 Odd- Object Squat Cleans
10 Odd-Object Strict Press
Work up in weight each set
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