This is a long one – pace yourself accordingly. Aim for consistent, quality movement that you can maintain throughout the 20 minutes in order to avoid burning out in the 8-12 minute range of the workout.
18.1 is also going to tax your grip, but there are a few things you can do to minimize the impact:
Break up the toes-to-bar or hanging knee raises early if you need to. Don’t try to get through a set unbroken if you know that 8 is at the upper end of your threshold. Doing smaller sets will keep you moving efficiently while also preventing total grip burnout. It’ll also keep you from no-repping by trying to grind out that last rep or two, which will only set you up for slower movement and burning forearms.
Keep a relaxed but controlled grip on the dumbbell. White-knuckling the dumbbell will only serve to put more of a strain on your grip strength and make the toes-to-bar and dumbbell movements even more fatiguing as you get further into the workout. Control the dumbbell on the way up, and once it gets to your shoulder, allow it to rest in the palm of your hand; while going overhead, relax the fingers a bit, and allow most of the support for the movement to come from a stacked wrist, elbow, and shoulder rather than from an overly-strong grip on the dumbbell.
Use the rower as an active recovery during the workout. Take hard pulls and aim for 1000 cals/hour on each pull, then take a 1-2 second recovery back to your starting position for your next pull.
Make sure that the power you generate during the row is coming from your posterior chain – yes, you should be pressing through you heels rather than the balls of your feet. This will make you more efficient in your pulls, allowing you to better keep a consistently high rate of cals/hour and preventing you from having to do extra arm pulling to get to the finishing position, which will help save your grip.
A few notes on standards:
They’re called toes-to-bar, not toes-near-bar – make sure those toes hit the bar! For the hanging knee raises, make sure your knees pass the height of your hips. For both movements, the feet have to pass behind the body and the bar between reps.
You must deadlift the dumbbell up to the high hang position from the floor before starting to hang power clean – it’s no different than a hang power clean with a barbell. Sam Briggs go no-repped a few times because she didn’t stop in the hang position after picking the dumbbell up from the floor. This is your one chance to do something better than Sam Briggs. Take advantage.
The dumbbell has to contact your shoulder before you go overhead.
Despite the fact that the workout description uses the work “jerk,” you can get the dumbbell overhead in any of the following ways: strict press, push press, push jerk, or split jerk. You can do any of these as long as you finish the movement by locking the dumbbell out overhead, and locking out the knees to a standing position.
Most importantly: have fun and enjoy the camaraderie that comes with competing #InTheOpen.