For TimeMetconBenchmark20:00
Extended Elizabeth
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
21-18-15-12-9-6-3 reps of:
Power Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Coaching Tips
Strategy
- 1Pace yourself through the ladder; maintain a steady breathing rate to avoid burnout in later rounds.
- 2Focus on technique during the power cleans, especially as fatigue sets in; avoid rounding your back and ensure you're landing in a stable squat position.
- 3For ring dips, keep your movements controlled; avoid swinging to maintain muscle engagement and reduce risk of shoulder strain.
- 4Consider breaking the sets into smaller, manageable chunks (e.g., 7-7-7 for the 21s) to maintain intensity without compromising form.
- 5Transition quickly between movements but take a moment to breathe and reset if needed to maintain efficiency.
Safety Considerations
Technical Focus
Ensure proper form on the power clean to avoid back injury; check for full extension at the top and safe ring dip positioning.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Maintain a steady pace.)
Mobility Work:
- 2 Shoulder Stretch - 30 sec(Focus on opening up the shoulders.)
- 2 Hip Flexor Stretch - 30 sec each leg(Ensure good lengthening of the hip flexors.)
- 2 Wrist Mobility - 30 sec(Do wrist circles and flexion/extension.)
Activation Set:
2 rounds- 5 Power Clean (Empty Barbell)(Focus on form.)
- 5 Ring Dips (Jumping or Assisted)(Emphasize control.)
Scaling Options
Intermediate
Reduce the load and modify movements for safety and capability.
- 1
power clean
Lower weight on power cleans.
Weight: 110/75 lbs (50/34 kg)
- 2
ring dip
Use banded ring dips or transition to bench dips.
Scaled
Significantly reduce weight and modify exercises for approachability.
- 1
power clean
Use lighter weight and practice technique.
Weight: 80/55 lbs (36/25 kg)
- 2
ring dip
Do ring rows or box dips.