For TimeHybridBenchmark06:00
Bicouplet 2
12-9-6
Weightlifting
Gymnastics
Solo
Workout Details
For Time
06:00
For Time:
12-9-6 reps of:
Snatches
↳ 135/85 lbs (61/39 kg)
Bar Muscle-Ups
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Pace yourself on the snatches; consider breaking them into manageable sets (e.g., 6-6, 5-4-3) to maintain form throughout the workout.
- 2For the bar muscle-ups, focus on timing your pulls and swings to avoid unnecessary fatigue early in the set.
- 3Aim to transition quickly between snatches and bar muscle-ups to maximize your time efficiency.
- 4Maintain a solid core during snatches to support proper form and prevent back injuries.
- 5Stay calm under fatigue; take short breaths during transitions.
Safety Considerations
Technical Focus
Ensure proper mechanics in the snatch to avoid injury and maintain form.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Easy pace to raise heart rate.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or stick.)
- 10-15 seconds each side Hip Flexor Stretch
- 10-15 each side Ankle Pumps
Activation:
2 rounds- 5 Power Snatch (lightweight)(Use ~50% of your WOD weight.)
- 5 Jumping Pull-Ups(Focus on explosive movement.)
Scaling Options
Intermediate
Reduce weight by 20% and modify movements where necessary.
- 1
snatches
Reduce weight for snatches.
Weight: 108/68 lbs (49/31 kg)
- 2
bar muscle ups
Transition to bar-assisted muscle-ups.
Scaled
Reduce weight by 40% and modify movements while keeping the structure.
- 1
snatches
Use lighter dumbbells for snatches.
Weight: 81/51 lbs (37/23 kg)
- 2
bar muscle ups
Do banded pull-ups paired with dips instead.