For TimeMetconBenchmark
Complex Fran
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
7Bar Muscle-Up
7Chest-to-Bar Pull-Up
7Chin-Over-Bar Pull-Up
21Thruster
↳ 95/65 lbs (43/29 kg)
5Bar Muscle-Up
5Chest-to-Bar Pull-Up
5Chin-Over-Bar Pull-Up
15Thruster
↳ 95/65 lbs (43/29 kg)
3Bar Muscle-Up
3Chest-to-Bar Pull-Up
3Chin-Over-Bar Pull-Up
9Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break up the muscle-up and pull-up sets early to maintain form and avoid fatigue ahead of the thrusters.
- 2Focus on a strong and stable core during thrusters to maintain balance and integrity in your form.
- 3Pace yourself through the thrusters, especially in sets of 15 and 9; consider breaking them into smaller sets if necessary to avoid failure.
- 4Transition quickly between movements to keep your heart rate up, but ensure you're not sacrificing good form, especially on the muscle-ups.
- 5Use a steady breathing pattern when performing muscle-ups as they can be taxing; using exhalation to initiate the pull can help.
- 6Stay relaxed with your grip on the pull-up bar to prevent forearm fatigue leading into the thrusters.
Safety Considerations
Technical Focus
Monitor shoulder engagement and full extension during all pull-up variations.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 30 sec per side Shoulder Stretch - 30 sec
- 30 sec per side Hip Flexor Stretch - 30 sec
- 30 sec Wrist Stretch - 30 sec
Activation:
2 rounds- 8 Light Thrusters (45/25 lbs)(Focus on form and smooth movement.)
- 3 Pull-Ups (assisted if needed)(Engage shoulders properly.)
Scaling Options
Intermediate
Reduce the weights and reps accordingly while maintaining the skill challenge.
- 1
bar muscle up
Banded Bar Muscle-Ups
- 2
chest to bar pull up
Chest-to-Bar Pull-Ups with assistance
- 3
chin over bar pull up
Chin-Over-Bar Pull-Ups with assistance
- 4
thruster
Thrusters at a lighter weight.
Weight: 75/55 lbs (34/25 kg)
Scaled
Significantly reduce weights, pull-up modifications, and adjust reps as needed.
- 1
bar muscle up
Banded Pull-Ups
- 2
chest to bar pull up
Assisted Chest-to-Bar Pull-Ups
- 3
chin over bar pull up
Assisted Chin-Over-Bar Pull-Ups
- 4
thruster
Light Thrusters.
Weight: 45/35 lbs (20/16 kg)