For TimeMetconBenchmark10:00
Lyla
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Muscle-Up
Clean-and-Jerk
Coaching Tips
Strategy
- 1Pace yourself during the Muscle-Ups, focusing on efficiency rather than speed to avoid burnout early on.
- 2For the Clean-and-Jerk, use a technique that allows for a smooth transition; maintain a close bar path and engage your core throughout each rep.
- 3If you are struggling with Muscle-Ups, consider jumping or kipping to assist with getting your chest above the bar more effectively.
- 4Break the Clean-and-Jerk into small manageable sets if your form starts to break down as fatigue sets in. For example, try staying within 5 reps per set to maintain form.
- 5Transition quickly between movements to save time, but make sure you are adequately rested to keep form intact.
Safety Considerations
Technical Focus
Ensure full range of motion on both movements to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up: 2-3 minute light row or bike to prepare the body for the workout
- 2-3 min Rowing(Keep the intensity low and focus on good breathing.)
Mobility: Focus on the shoulders and hips
- 10 Shoulder Dislocates with a Band or PVC(Maintain a wide grip and move slowly.)
- 30 sec each side Hip Flexor Stretch(Focus on your breathing and release tension.)
- 30 sec each side Wrist Stretch(Important for Muscle-Ups engagement.)
Activation: Mini-WOD to engage specific muscles
2 rounds- 5-10 Jumping Pull-Ups(Use an assisted jump to engage the shoulders.)
- 5-10 Push-Ups(Focus on form, keeping body tight.)
- 10 Air Squats(Maintain good form, keeping knees in line with toes.)
Scaling Options
Intermediate
Decrease weight on Clean-and-Jerk and use assisted Muscle-Ups if needed.
- 1
muscle up
Banded Muscle-Ups
- 2
clean and jerk
Weight reduction by ~20%
Scaled
Use jumping pull-ups and lighter cleaning weights.
- 1
muscle up
Jumping Pull-Ups
- 2
clean and jerk
Use suitable weight
Weight: 75/55 lbs (34/25 kg)