26.2 is…OH Walking Lunges, DB Snatches, Pull-ups & more!
Workout:
For time (cap = 15 minutes):
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
RX: 53/35 lbs dumbbell
Scaled: 35/20 lbs dumbbell and gymnastics adjusted to: jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
See the full standards and all options here.
Logistics:
Sign up on MindBody like you normally would! We'll partner up and run 2 heats per class. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on.
Strategy:
DB Overhead Walking Lunge:
Standard: these must be done in unbroken 20-foot segments – you can't lower the DB or change arms. There’s no need to alternate arms after each segment. Each rep starts and ends with DB overhead and athlete standing at full extension. The trailing knee must touch the ground on each rep and both feet must end clearly across the line on the last rep.
Keep the pressure up into the DB, reaching toward the ceiling, especially as you stand up the reps.
Don’t step out too far or too narrow. Being wider and knee over the foot will help with stability overhead.
Use lunge sections as switch points for your shoulders. Try to move with a steady pace, balancing your leg fatigue with not holding the DB overhead for too long.
No reps here are costly! Be careful to hit the standard and rest enough to get through the whole segment, otherwise you have to start the whole segment over!.
DB Snatches
Standard: both heads of the DB must touch the ground. You have to alternate arms and the non-working arm may not touch the body (especially the thigh). Each rep finishes with full extension (hips, knees, working arm locked out overhead).
Be aggressive with your leg drive and hips to relieve the tension on your shoulders.
Play around with where it is most comfortable to swap hands on the DB. For many, you can swing the non-working hand up to follow the DB and then hand off at the top. For others, it can be in front of the face or chest.
Note: there is a tiebreak time after each set of these, so push a little at the end of the round.
Gymnastics Movements
Standard: for safety, the DB must be at least 5 feet from your station.
Pull-ups: any grip is allowed, you just need to get from full extension of arms with feet off the ground to break the horizontal plane of the bar with the chin or for the chest to touch the bar.
Muscle-ups: start hanging with arms straight and feet off ground. End in the top of the dip with elbows locked out and shoulders over rings.
Jumping Pull-ups (scaled): the bar has to be 6 inches above the top of head. Start the rep by lowering until your arms are fully extended. The rep is complete when your chin breaks plane of bar
Keep your body tight and your kip snappy, regardless of movement. Make sure you’re getting all the way to the end range (chin over, chest hitting, or arms locked out) on every rep!
Keep your breaks short. Have a little cadence: drop, shake, jump.
Pacing
This workout is about managing our limits.We need to be strategic & stay well under our threshold, especially on the gymnastics where we can’t just put our head down and grind through. The trap here is that we can lunge fast & snatch quickly & do big sets of pull-ups early to try to bank some time, but we overtax our arms and shoulders and hit the wall.
If your goal is: Get through pull-ups or get your first pull-ups:
You have a lot of time! Get through the dumbbell work with plenty of breaks to avoid overtaxing shoulders. Aim for singles or doubles on the pull-ups and channel your inner gymnast: stay tight and never stop pulling once you’ve performed the kip.
If your goal is: Get through chest-to-bar pull ups or get your first one:
In the first round of pull-ups, sets of 2-5 with short breaks is a good way to avoid being overtaxed for the second round. Move through the lunges and snatches at a moderate but steady pace. Switch arms and take planned breaks between each distance of lunges to save your shoulders.
If your goal is: Get some or all of the Ring Muscle ups
We need to be fast, but with control so you arrive at the muscle-ups still fresh enough to hit some! Aim for unbroken sets on lunges and dumbbell snatches. Be smooth and take on larger sets on the pull ups & chest to bar pull ups but make sure to ALWAYS stay well under your limit. Have a plan for the muscle-ups, taking into account your skill level, always aiming to break before failure until the very end.
The tiebreak time matters a lot in this workout! There will be huge groups of athletes clustered with 0 of a specific gymnastics skill. If you know you’ll be stuck at a certain point, try to push the pace a bit to get through the lunges and snatches and then take a little more rest before attempting the skill.
Scaling
We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some lunges and snatches at the RX weight, do it! Then spend some time attending pull-ups (or chest-to-bar pull-ups or muscle-ups) If you hit the wall on something, but want to keep doing the workout, tell your judge you’re done with the RX version and switch out whichever movement is limiting you.
Let's keep up the energy and excitement for week 2!