For TimeMetconBenchmark
Annie, Are You OK?
21-15-9
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Row
Thruster
↳ 65/45 lbs (29/20 kg)
Medicine Ball Clean
↳ 20/14 lbs (9/6 kg)
Sumo Deadlift High-Pull
↳ 65/45 lbs (29/20 kg)
Wall Ball
↳ 20/14 lbs (9/6 kg)
Burpees
Coaching Tips
Strategy
- 1Pace your rowing to conserve energy for the lifting movements.
- 2Break up the Thruster and Sumo Deadlift High-Pull early to maintain consistent effort.
- 3For Wall Balls, focus on smooth, controlled movements to prevent dropping the ball.
- 4Keep your core engaged during all movements, especially when transitioning between exercises.
- 5Consider small micro-rests during Burpees to maintain intensity without burning out.
Safety Considerations
Technical Focus
Ensure proper form during lifting to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Warm up rowing at a comfortable pace.)
Mobility Work:
- 5 Overhead Stretch - 30 sec(Focus on shoulder and lat mobility.)
- 5 Hip Flexor Stretch - 30 sec(Open up the hips.)
- 5 Spinal Rotation - 30 sec(Enhance spinal mobility.)
Activation Sets:
3 rounds- 10 Air Squats(Focus on depth and form.)
- 8 Push Press (bar only)(Engage the core as you press overhead.)
- 10 Kettlebell Swings (light)(Focus on hip drive and lockout.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and maintain movement patterns.
- 1
thruster
Weight: 50/35 lbs (22.7/15.9 kg)
- 2
medicine ball clean
Weight: 16/12 lbs (7.3/5.4 kg)
- 3
sumo deadlift high pull
Weight: 50/35 lbs (22.7/15.9 kg)
- 4
wall ball
Weight: 16/10 lbs (7.3/4.5 kg)
Scaled
Reduce weights by approximately 40% and modify movements as needed.
- 1
thruster
Weight: 40/25 lbs (18.1/11.3 kg)
- 2
medicine ball clean
Weight: 12/8 lbs (5.4/3.6 kg)
- 3
sumo deadlift high pull
Weight: 40/25 lbs (18.1/11.3 kg)
- 4
burpees
Step back instead of jumping.