No Ads (Upgrade)

“UIM 4”

verified

United in Movement Workout #4

1.1K 72
  • AMRAP in 9 minutes
  • 30-20-10 reps of:
  • Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
  • Butterfly Sit-Ups
  • Directly into, 30-20-10 reps of:
  • Alternating Dumbbell Hang Snatches (50/35 lb)
  • Butterfly Sit-Ups

This workout begins with the athlete standing tall and the dumbbell on the floor. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 Alternating Hang Clean and Jerks. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 Butterfly Sit-ups, if time remains the athlete may now start at the beginning of the first couplet with 30 repetitions of the alternating hang dumbbell clean and jerks.

Score is the total number of repetitions completed before the 9-minute time cap.

Movement Standards

Alternating Dumbbell Hang Clean-and-Jerk: The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of each set. With the dumbbell at the shoulder, a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.

Alternating Dumbbell Hang Snatch: The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of each set. With the dumbbell at the shoulder, a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.

Butterfly Sit-Up: This movement starts with the athlete sitting on the floor, in a butterfly position with the soles of the feet together. The athlete must touch the floor behind their shoulders with both hands, and from there, bring their shoulders past their waist, and then touch the ground in front of their feet with both hands. The athlete is allowed to use an ab-mat if they have access to one.

Scaling

Intermediate
AMRAP in 9 minutes
30-20-10 reps of:
Mountain Climbers (L+R=1, knees touching arms)
Butterfly Sit-Ups

Directly into, 30-20-10 reps of:
Plank Up Downs
Butterfly Sit-Ups

Beginner
AMRAP in 9 minutes
30-20-10 reps of:
Mountain Climbers (L+R=1)
Butterfly Sit-Ups

Directly into, 30-20-10 reps of:
Plank Up Downs (knees allowed)
Butterfly Sit-Ups

No Ads (Upgrade)
No Ads (Upgrade)
Background: "UIM 4" was the 4th of 7 total WODs for the United in Movement online challenge. United In Movement is an online fitness challenge for participants of all skill levels, created to raise relief funds to support humanitarian efforts, businesses and gyms impacted by COVID-19.
No Ads (Upgrade)
No Ads (Upgrade)
Filters
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
  • Equipment
  • Video
Do NOT follow this link or you will be banned from the site!