Dmitry Klokov CrossFit Workout Isabel *Update:* 105kg in 3:35

Update 13.04.2014: Meanwhile in Iceland …

Dmitry Klokov visited CrossFit Reykjavik for a seminar. Together with former Crossfit games champion Annie Thorisdottir he gave the Crossfit benchmark workout “Isabel” another go.

30 reps “Ground to Overhead” (this time he chose Power Snatches) for time with 105kg in 3:35.

Update 01.03.2014: Meanwhile at a Klokov Seminar in London…

Dmitry Klokov gave the Isabel workout with 100kg x30 (full snatches) a go.

Took him 5:47 (after missing the 30th Snatch at first). Rich Froning did the same thing in 6:09 [Video].

The day after he snatched 190kg again [Video]!


(Originally posted Sep 13,2013)

Meanwhile in Russia …

Many of you wanted to see it and now it happened.

Dmitry Klokov has dabbled with CrossFit-ish workouts before, but here he is doing a full blown CrossFit workout Reebok CrossFit Baza in Moscow.

Update 05.01.2014: Dmitry gave Isabel a go. Forgets the last rep. Still 1:11 is not too shabby for a 108-ish kg guy.

He does 3 rounds of a workout called “DT” (which originally calls for 5 rounds) with 70kg.

  • 12x Deadlift
  • 9x Hang Power Cleans
  • 6x Push Press (Jerk or overhead anyhow)

Update: Translation from Genus.

When he first sits down and then lays down he says “now this is the classic CrossFit post workout pose”, then the cameraman says, “this is Dmitry Klokov after CrossFit”, then he Klokov cuts him off and says “Only 70 kilos (and points to the bar) then he gives a thumbs up and says “great sport” referring to CrossFit, then says “this took me by surprise (the workout)” Then the camera goes to the dude in the yellow shirt and he says “This workout is done for 5 rounds usually.” And Klokov says: Not today but (points his finger) in about 1.5 years I’ll drop 20 kilos and do this workout”

Also See:

Update: He also did his usual heavy Deadlifts there

  • Mike Hollister

    DT is 5 rounds of 12 DL, 9 hang power cleans and 6 push jerks (or shoulder to OH) for time. RX weight is 155. Top crossfitters do it in 6 minutes or so. It’s a pretty awesome workout. Good mix of testing movement efficiency and capacity.

    • http://www.allthingsgym.com/ Gregor

      Thanks Mike

  • Chris Theoharis

    I don’t entirely understand Klokov’s very strange hang clean technique, you see it here and on a lot of his high pulls. Can any coach provide some kind of justification for using that particular style? I have no desire to emulate however it’s definitely unique among elites. Clearly he relies on his exceptional back strength, but the pull line is strange, it’s kind of reverse curlish etc–

    • anthony

      I believe he does that because it’s light for him. You don’t see him doing that with a heavier weight. He could just use his momentum from his back to swing that weight. Doesn’t really use his upper body for his hang clean.

    • Mike Hollister

      Yeah, it’s like a high hang (w/ no knee bend) pull but starts w/ his back almost parallel to the ground. He’s using his hamstrings and butt, like you would coach someone to swing a kettlebell. It’s a very efficient movement pattern so it conserves energy when he doesn’t need to generate raw power. Sort of like coasting along in 5th gear.

      • Edwin

        Ah… that makes sense. Never thought about it like a kettlebell swing. Thanks

    • Tong Gorokh

      he say it what suites him, he do relies on his back strength, and he have point to do so, so it works for him. This way he do it.

    • Chris Theoharis

      Actually, now that Gregor has posted feedback from the Klokov and Polovnikov seminars — http://www.allthingsgym.com/klokov-ilin-polovnikov-weightlifting-seminars/ — Klokov’s reasons for using this technique are very intentional. Seems like it doesn’t have to do with it being a light weight, he intentionally wants to work a strong back whip, and strong shoulder involvement during the lift. Pretty fascinating stuff.

  • Josh Pfau

    Can anyone translate what he is saying at the end? Awesome video and great post.

    • Genus

      When he first sits down and then lays down he says “now this is the classic CrossFit post workout pose”, then the camera man says, “this is Dimitri Klokov after CrossFit”, then he Klokov cuts him off and says “Only 70 kilos (and points to the bar) then he gives a thumbs up and says “great sport” referring to CrossFit, then says “this took me by surprise (the workout)” Then the camera goes to the dude in the yellow shirt and he says “This workout is done for 5 rounds usually.” And Klokov says: Not today but (points his finger) in about 1.5 years I’ll drop 20kilos and do this workout”

      • http://www.allthingsgym.com/ Gregor

        Thanks for this.

        • Genus

          Anytime Gregor, I love your site. Keep up the great work!

      • Josh Pfau

        Thank you! Things like this are why this website and its community are so great.

      • Bins

        So we can assume that he will end his weightlifting career in 1.5 years. Might be after the worlds in 2014?

  • biglifter

    His muscles are conditioned for explosive power and strength, there is absolutely no easy way to transfer over to an endurance sport. He will have to take a lot of time and drop a lot of weight to be competitive for crossfit. Maybe in the future though he is a gifted athlete and would excel at the classic lifts still.

  • Marcin Fisior

    When this was recorded?

    He is doing CF one week before WWC 2013 ? This souds ridiculous. I think Klokov as weightlifter will go to retire soon.

    • Ivan Bista

      well, 6 weeks before WWC, but you are right. While I think occasionally it cant hurt him to do some CF stuff, he is giving it too much focus.

      • Thrand

        This video of Klokov doing X-fit is bound to put a big smile on the face of his direct adversaries in WL, including all the other Russian 105s fighting hard to nail a spot in the team for Poland. A good test to Venkov’s impartiality (Russia’s chief WL trainer) as well.

  • Captain Kirk

    Why does he do this stuff?

    • Thrand

      $$$. Trying to jump on the X-fit bandwagon. And WL career ending soon.

  • Captain Kirk

    My thoughts exactly, I mean the guy is far from stupid, yet I always wondered why he would bother with the glorious “sport” of crossfit

    • Tom Bennett

      money.

  • waldemere

    this time he’s going for gold…………………..

  • Abid Khan

    Ok, so apologies in advance because this is unrelated, but I know this is an educated forum so I want to ask this question here that I never get a convincing answer to. Why is it that during jumps force application through the mid then forefoot generate maximum upward force, but in oly lifts force production is maximized by pushing through the heel? I know the weight is vastly different but basically shouldnt similar mechanics apply in maximal upward force generation? The center of gravity is slightly diff, as is speed and load but there has to be a better explanation. I also know that coming back down is imp for oly but thats irrelevant since even if it wasnt one would push through heel like in a squat. Its not just bar path either.

    • Per

      Why has it to be a better explanation? Changed center of gravity, different weights and different body motion (slightly forward in a jump, straight up in weightlifting) matters a lot.

      • Abid Khan

        Because that just states that its different but not WHY its different. What property makes heel based force more powerful in one situation when toe based force is more powerful in all others? Btw, jumping low and high doesnt require diff mechanics even though force output is diff, so load shouldnt affect the most efficient way to produce maximal force. Neither should center of grav since one pushes through heels even in back squats, where CoG is not out front.

        • wolfheart

          First of all I wouldn’t say the force is produced through the heel alone, the proper balance is somewhere on the midfoot. A WL pull is not a deadlift. Secondly, the fact that the heel doesn’t lift off at the beginning but only at the end is just a result of higher forces involved and balancing issues (easier to balance the movement if heel is on the floor) IMO.

    • Dazzed

      Per explanation is simple, but true. When you jump, you’re center of gravity is unhindered. When you lift, it shifts slightly forward because of the bar. A few inchs might not seem a lot, but it makes quit the differece considering most people lift 1x-2x their weight. To counter balance, you have to push further out to the back with your heel and have the weight closest to you as possible. If not, you have a lot less stability in the first 2 pulls and you’ll be leaning forward with less overall control. Remember, it’s not about how much force you can produce, its about how much you can produce and control. A jump depends on how many muscles can you regroupe (power output) in 0.6-0.8 seconds… control and center of gravity don’t play as big a role.

  • Abid Khan

    Its not just bar path either….