21-18-15-12-9-6-3 reps for time of:
Knees-to-elbows
Dumbbell thrusters
♀ 20-lb dumbbells
♂ 35-lb dumbbells
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Stimulus and Strategy:
This descending rep scheme contains two movements with longer ranges of motion. Choose a weight for the dumbbell thrusters that allows you to finish your reps in 2 sets or less. Challenge yourself to go unbroken on as many sets as possible. For the knees-to-elbows, choose a movement variation that allows you to maintain consistent sets of 5 or more reps.
Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.
To reduce the complexity of the knees-to-elbows, bring the knees to a lower target. For the dumbbell thrusters, perform the movement with a single dumbbell or perform medicine-ball thrusters.
In case of injury or limitation, for the knees-to-elbows, perform V-ups or sit-ups. For the thrusters, perform front squats if there is an overhead limitation or push presses if there is a squatting limitation.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Knees-to-chests
Dumbbell thrusters
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
15-12-9-6-3 reps for time of:
Hanging knee raises
Dumbbell thrusters
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
With the dumbbell thrusters, drive the dumbbells up with your legs, keep the elbows up and in front of you, and finish with a locked-out overhead position — don’t let the dumbbells drift forward.
Resources:
The Strict Knees-to-Elbows
The Dumbbell Thruster
Kipping Hanging Knee Raises
Knees-to-Elbows Tips
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