“Welcome to the Disneyland”

Workout of the day

21 Alternating Dumbbell Snatch @50/35lb (22.5kg/15kg)
21 Pull Ups
21 Box Jumps Over
16 Power Snatch at 115/75lb (52/34kg)
16 Toes To Bar
16 Burpee Box Jump Overs
9 Single Squat Cleans 115/75lb (52/34kg)
9 Muscle Ups / Chest to Bar PU / Kipping PU / Banded PU
9 Dumbbells Box Step overs at 50/35lb (22.5kg/15kg)
Time Cap: 25 min. Target below 22 minutes



Athlete Notes


Starting with Dumbbell Snatches
Start at a moderate pace. Since it’s the first movement, you might be tempted to sprint, but conserve energy.
Use a hip hinge and keep the back straight. Efficiently transfer power from your legs to your arms.
Transition smoothly to pull-ups. A quick chalk-up if needed, but don’t linger.


Grip Management
Break these into smaller sets (e.g., 7-7-7) to save your grip for later movements like toes-to-bar and muscle-ups.
Focus on steady breathing to control your heart rate.


Box Jumps Over 
Maintain a steady, rhythmic pace. You don’t need to rush these.
Ensure a full foot landing on the box to avoid slipping.


Power Snatches
Single Reps Strategy
Consider doing quick singles to save energy. Dropping and resetting can be more efficient than touch-and-go, especially under fatigue.
Bar Path
Keep the bar close to your body for efficiency.


Toes to Bar
Break into Sets
Depending on your proficiency, break these into sets (3-4 sets of 4-5 reps) to avoid grip fatigue.
Smooth Kip
Focus on a controlled kip swing to maintain rhythm and efficiency.


Burpee Box Jump Overs
Steady Pace
Find a consistent pace that allows you to keep moving. Avoid sprinting.
Use the burpee portion to regulate your breath.


Single Squat Cleans
Technique Focus
Each rep starts from the ground – ensure good form with a strong setup each time. Keep your elbows up and catch the bar in a solid front squat position.
Efficient Lifting
Aim for smooth singles. Reset quickly between reps, but don’t rush.


Muscle Ups / Chest to Bar Pull-Ups / Kipping Pull-Ups / Banded Pull-Ups
Grip and Shoulder Fatigue
By this point, your grip and shoulders will be taxed. Choose a variation that challenges you but allows for consistent movement.
Break It Down
Even if you can do 9 reps unbroken in practice, consider breaking them into smaller sets (e.g., 3-3-3) to manage fatigue.


Dumbbell Box Step Overs
Conserve Energy
This is the final movement. Use a consistent, steady pace. You don’t have to rush, but try to keep moving. Safe Movement: Ensure a full step onto the box and step down safely to avoid injury.


Scaling Options

Weight Scaling
Reduce the weights on the dumbbell and barbell movements. For instance, go to 35/20 lbs for dumbbell movements and 95/55 lbs for barbell movements.

Pull-Ups and Muscle-Ups
Scale to jumping pull-ups or ring rows for those who can’t do kipping pull-ups. For muscle-ups, consider using chest-to-bar pull-ups or regular pull-ups as a scaling option.

Box Jump Overs
Step-overs can be used as an alternative for those not comfortable with jumps.

Toes to Bar
Athletes can scale to hanging knee raises or sit-ups.

Burpee Box Jump Overs
Scale to regular burpees or step-up and overs.


Final Push
Last Few Minutes

If you’re close to the time cap, assess how much you can safely push the pace.
Mental Focus
Keep your mind focused on the movement at hand. Chippers can be as much a mental challenge as a physical one.


Additional Suggestions

Know Your Strengths and Weaknesses
Attack your stronger movements a bit more aggressively and be conservative on your weaker ones.

Include a comprehensive warm-up focusing on shoulders, hips, and ankles, given the range of movements in this WOD.

Cool Down
Encourage a cool-down with stretching, particularly for shoulders and legs, to aid in recovery.

Skill Work
Given the complexity of movements like muscle-ups, it might be beneficial to include skill-focused sessions in the days leading up to this WOD.

Remember, the primary goal of scaling is to maintain the intended stimulus of the workout while making it accessible and safe for athletes of varying skill levels. This WOD is a great test of both skill and endurance, so encourage athletes to focus on form and consistency throughout.

Like this wod? Please rate it and comment below!

Like this!

Leave the first comment