For TimeMetconBenchmark10:00
Fran
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
Coaching Tips
Strategy
- 1Aim for a consistent pace throughout the sets; don’t sprint at the start as it will lead to burnout.
- 2For thrusters, consider breaking up the reps early on (e.g., 11-10 for the 21s) to maintain form and prevent fatigue.
- 3Focus on quick transitions between movements to maximize your time efficiency; plan your strategy before starting.
- 4Keep the core engaged during thrusters to maintain stability and form, especially when under fatigue.
- 5On pull-ups, aim to use a kipping motion if you are comfortable, as it can save energy for other movements.
Safety Considerations
Technical Focus
Ensure proper depth in the squat portion of the thruster to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 300 meters Rowing(Light pace to raise heart rate.)
Mobility Drills:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 10 Squat Stretch(Get into a deep squat and hold.)
- 10 per leg Hip Openers(Dynamic hip flexor stretch.)
Activation Sets:
2 rounds- 5 Thrusters (Light)(Use approximately 50% of WOD weight.)
- 5 Pull-Ups (Box or Assisted)(Use a band if needed.)
Scaling Options
Intermediate
Reduce the weight for thrusters by ~20%.
- 1
thruster
Weight: 75/50 lbs (34/23 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Reduce the weight for thrusters by ~40%; substitute pull-ups.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows