For TimeMetconBenchmark10:00
Elizabeth
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Coaching Tips
Strategy
- 1Start with a manageable weight for the clean; it’s essential to maintain form throughout the workout.
- 2Plan your sets wisely; aim to keep cleans unbroken for the first round (21 reps).
- 3Break up ring dips into smaller sets (e.g., 3-5 reps) to avoid muscle fatigue early in the workout.
- 4Use quick transitions between movements to maximize your time efficiency.
- 5Keep a steady pace throughout; don’t start too fast to avoid burning out before the later rounds.
Safety Considerations
Technical Focus
Maintain proper back position to avoid injury during cleans.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row
Mobility:
- 5 each side Shoulder Stretch(Focus on shoulders and chest.)
- 5 each side Hip Opener(Open up the hips for better cleans.)
- 5 each side Wrist Flexor Stretch(Prepare wrists for ring dips and cleans.)
Activation Warm-Up:
2 rounds- 5 Empty Barbell Clean(Focus on form.)
- 30 seconds Ring Support Hold(Engage shoulders and core.)
Scaling Options
Intermediate
Reduce weight for cleans, use bands for ring dips.
- 1
clean
Weight: 110/70 lbs (50/32 kg)
- 2
ring dip
Banded Ring Dips
Scaled
Further weight reduction for cleans and modified ring dip alternatives.
- 1
clean
Weight: 81/50 lbs (37/23 kg)
- 2
ring dip
Ring Rows
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