Strategies for Dubai Online Qualifier 2018 Week 1

Dubai 18.1

Brought to you by Games Athlete and Brute Coach George Sanchez

Part A

0:00 – 10:00
60 Double Unders
10 Thrusters
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

Part B

10:00-20:00
5 rounds for time
30 Double Unders
15 C2B pull-ups

Workout breakdown: Time, Length, Equipment needed

  • 20:00 clock (10:00 for each part),
  • Barbell
  • Clips
  • Weights
  • Pull-up bar

Pacing advice

Break the seal before you start! Get that heart rate up in your warm-up and just minutes before you start this workout because it will be there very quickly in this workout. Part A has a whole lot of thrusters so you really need to make sure you are honest about your ability of doing thrusters at this weight and don’t be lured into go UB if this is going to push you past your threshold especially in the first 2 sets. Make those breaks before you need them and your rest time will be much shorter than they would if you break when you feel like you HAVE to. A break on either of these movements is a calculated rest of 2-3 breaths or maybe it’s :05 and then we’re right back to work. On the double-unders, you are going to benefit most by keeping these as easy as possible and trying to use this as your recovery. If 60 reps is near your max UB then we want to think about a quick break somewhere in the middle to keep you moving efficiently.

During your rest between the two workouts, we need to keep some light blood flow going especially through your arms. We just spent several minutes with a bar in our hands and doing double unders and now we’re going to have to dig a little deeper to hold up our own bodyweight on the rig and of course do more double unders. This workout is all about those pull-ups and not so much in the first two rounds, but really in the last 2-3. You’re knocking out 75 C2B pull-ups in this workout so when you get somewhere near your max set UB, things are going to start to change, fatigue is really going to set in, and you’re going to need a plan for that as it happens. I’m a big fan of taking breaks early and often so we can make sure you’re constantly moving instead of letting your fatigue dictate your rest for you later on.

Camera setup:

Profile view of barbell and pull-up rig to ensure full lockout at the top and that the chest is making contact with the bar. Make sure you can also see your feet in the frame!

Limiters / sticking points:

1) Grip and breathing on both part A and B
2) Consistency in double unders, and realistic expectations of your ability under this type of intensity and volume

Repeatability:

Yes, if it is the first workout you do and are not doing the WZA qualifiers. If you are then consider resting at least one day in between attempts. Otherwise the number of muscle contractions and intensity of this one will linger for a couple days if you’re not used to it!

 

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