For TimeMetconBenchmark12:00
Elizabeth
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
21-15-9 reps of:
Cleans
↳ 135/95 lbs (61/43 kg)
Ring Dips
Coaching Tips
Strategy
- 1Pace yourself through the 21-15-9 scheme. It's easy to start too fast and blow up in the later rounds.
- 2Focus on maintaining form during the cleans—keep your back straight and use your legs to generate power.
- 3For the ring dips, utilize a controlled descent and explosive push to avoid fatigue; aim to keep the sets unbroken if possible.
- 4Transition quickly between cleans and dips to keep heart rate elevated, but take micro-rests as needed to maintain quality of movement.
- 5Consider breaking the cleans into smaller sets if the weight feels challenging, for example 11-10 for the 21 and 7-8 for the 15.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning on dips to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 250m Rowing(Moderate pace to raise heart rate.)
Mobility Work:
- 2 x 30 sec Shoulder Stretch - 30 sec(Focus on opening up the shoulders.)
- 2 x 30 sec Hip Flexor Stretch - 30 sec(Kneeling position to ensure hip mobility.)
- 2 x 30 sec Wrist Stretch - 30 sec(Prepare wrists for dips.)
Activation:
2 rounds- 5 Light Cleans (empty bar)(Focus on form.)
- 5-10 Ring Rows(Engage shoulders and practice pulling motion.)
Scaling Options
Intermediate
Reduce weight on cleans and modify ring dips for form safety.
- 1
cleans
Reduce weight for cleans.
Weight: 110/75 lbs (50/34 kg)
- 2
ring dips
Banded Ring Dips.
Scaled
Check weight and use simpler modifications for dips.
- 1
cleans
Reduce weight for cleans.
Weight: 80/55 lbs (36/25 kg)
- 2
ring dips
Push-Ups or Banded Ring Dips.