Workout Description

Why This Workout Is Hard

Ten total rounds of dumbbell DT work (270 loaded reps) at a moderate load create sustained grip and shoulder fatigue. Expected completion for most is 14–20 minutes with a planned 1-minute rest halfway. Movement complexity is moderate-to-advanced (HPC and S2OH), but not high-skill. Overall density, time domain, and high-volume loading align with a solid Hard rating.

Benchmark Times for DT Deja Vu

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep dumbbell cycling (270 total reps) taxes forearms, shoulders, and posterior chain with sustained sets and minimal rest.
• Power (6/10): Hang power cleans and S2OH benefit from aggressive hip drive and fast turnover to keep cycle speed high.
• Speed (6/10): Quick transitions and efficient cycling matter, but pacing to manage grip/shoulders tempers all-out sprinting.
• Endurance (5/10): About 15–20 minutes of continuous work with one brief rest. No monostructural cardio, but heart rate stays elevated from constant lifting and transitions.
• Strength (5/10): Moderate load (2×50/35) requires solid strength, but it’s not a max-effort day. Strength shows in maintaining form under fatigue.
• Flexibility (2/10): Standard ROM: hip hinge, front rack, and overhead lockout. Mobility helps but demands are not extreme.

Movements

• Dumbbell Shoulder-to-Overhead
• Dumbbell Deadlift
• Dumbbell Hang Power Clean

Scaling Options

Scale to: lighter DBs (e.g., 2×35/20 lb) • reduce volume (8 total rounds: 4 + 4) • single dumbbell (alt arms for all movements)

Scaling Explanation

These options preserve the triplet’s flow and grip/shoulder stimulus while adjusting loading and volume so you can maintain proper cycling and finish near the intended time domain.

Intended Stimulus

Fast, grippy, and breathy. The load should allow unbroken deadlifts, small breaks on cleans, and manageable sets on shoulder-to-overhead. Expect a high heart rate and burning forearms and delts. The 1-minute rest is a reset—push the first five rounds, recover, then match or beat your pace in the back half.

Coach Insight

Pace the first five rounds at 80–85% effort, then use the rest to compose yourself and attack the second half slightly faster. Most important: protect your grip—break cleans before failure, and re-grip smartly between movements. Common mistakes: ripping through early deadlifts then dying on cleans/presses, sloppy DB setup, and soft lockouts under fatigue.

Benchmark Notes

These finish-time targets range from beginner to elite. If you’re new, aim to keep steady and finish under 25 minutes. Intermediates should land around 16 minutes. Advanced and elite athletes push fast sets with minimal breaks, finishing near 12–13 minutes including the 1-minute rest.

Modality Profile

This is pure weightlifting with dumbbells: deadlifts, hang power cleans, and shoulder-to-overheads. No gymnastics or monostructural elements are included. The stimulus comes from cycling the DBs efficiently, managing grip and shoulder fatigue, and keeping transition time short between movements and rounds.

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