Workout Description
For Time
5 Rounds of:
12 Dumbbell Deadlifts (2x50/35 lb)
9 Dumbbell Hang Power Cleans (2x50/35 lb)
6 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
Rest 1 minute
5 Rounds of:
6 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
9 Dumbbell Hang Power Cleans (2x50/35 lb)
12 Dumbbell Deadlifts (2x50/35 lb)
Why This Workout Is Hard
Two blocks of 5 rounds of Dumbbell 'DT', performed forward and then in reverse, separated by rest. Tests dumbbell cycling and endurance.
Benchmark Times for DT Deja Vu
- Elite: <26:46
- Advanced: 26:46-24:16
- Intermediate: 24:16-21:01
- Beginner: >21:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling dumbbell deadlifts, hang power cleans, and shoulder-to-overheads with 2x50/35 lb dumbbells for 10 total rounds (5 forward, 5 reverse) heavily taxes grip, core, and full-body muscular stamina.
- Endurance (7/10): Two blocks of 5 rounds of a dumbbell complex, performed forward and reverse with rest, create a significant metabolic challenge.
- Power (7/10): Dumbbell hang power cleans and shoulder-to-overheads are explosive movements.
- Strength (6/10): Using 50/35 lb dumbbells for all movements provides a moderate strength-endurance stimulus, especially with the volume.
- Speed (6/10): Efficient cycling of the dumbbell complex is key. The rest period allows for some recovery to maintain speed in the second block.
- Flexibility (3/10): Requires mobility for deadlifts, cleans, and overhead positions with dumbbells.
Modality Profile
A pure weightlifting workout, a dumbbell version of the 'DT' complex.
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