For TimeMetconBenchmark12:00
Dueling Elizabeth
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
21-15-9 reps of:
Cleans
↳ 155/105 lbs (70/48 kg)
Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself on the muscle-ups to avoid burnout early in the workout.
- 2For cleans, focus on smooth transitions and not sacrificing form for speed.
- 3Break your sets of cleans into manageable rep schemes if needed (e.g., 10-5-6).
- 4Use the rest periods wisely, especially after challenging sets, to recover before tackling the muscle-ups.
- 5Prioritize maintaining a strong kip on muscle-ups to utilize your momentum efficiently.
Safety Considerations
Technical Focus
Watch for back rounding during cleans.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Easy pace to elevate heart rate.)
Mobility Work:
- 30 sec Shoulder Stretch(Focus on shoulders and thoracic spine.)
- 30 sec Hip Opener(Stretch those hip flexors.)
- 30 sec Wrist Stretch(Prepare wrists for muscle-ups.)
Activation:
2 rounds- 5 Light Cleans(Use about 50% of your working weight.)
- 3-5 Kipping Muscle-Ups(Focus on the technique.)
Scaling Options
Intermediate
Reduce weight for cleans and select a progression for muscle-ups.
- 1
cleans
Weight: 125/85 lbs (57/39 kg)
- 2
muscle ups
Pull-ups + Dips
Scaled
Reduce weight significantly and substitute movements.
- 1
cleans
Weight: 95/65 lbs (43/29 kg)
- 2
muscle ups
Banded Pull-ups + Box Dips