For TimeMetconBenchmark15:00
Franzilla
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Thruster
Pull-Up
Increasing Weight and Complexity:
21Thruster
↳ 95/65 lbs (43/29 kg)
21Pull-Up
15Thruster
↳ 115/75 lbs (52/34 kg)
15Chest-to-Bar Pull-Up
9Thruster
↳ 135/95 lbs (61/43 kg)
9Bar Muscle-Up
Coaching Tips
Strategy
- 1Start with a steady pace on the first round and increase intensity as you progress through the scheme.
- 2Consider breaking up the pull-ups into manageable sets to avoid excessive fatigue, especially for the chest-to-bar and bar muscle-ups.
- 3For the thrusters, aim for unbroken sets on the lighter weights; however, don't hesitate to take quick breaks if needed on the heavier sets to maintain form.
- 4Plan your transitions wisely to minimize downtime; prepare your bar and pull-up station before starting each round for efficiency.
- 5Watch for form breakdown with the bar muscle-ups; ensure a strong use of the hips for momentum.
Safety Considerations
Technical Focus
Maintain a neutral spine during thrusters to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Row at a moderate pace to raise heart rate.)
Mobility Work:
- Shoulder Stretch - 30 seconds each side(Focus on shoulder flexibility for thrusters and pull-ups.)
- Hip Flexor Stretch - 30 seconds each side(Open up hip flexors for better squat depth.)
- Wrist Flexor Stretch - 30 seconds each side(Prep wrists for supporting barbell during thrusters.)
Activation Sets:
2 rounds- 5-8 Thrusters(Use an empty barbell to practice form.)
- 5-8 Pull-Ups(Focus on controlled movements, work on explosive pull.)
Scaling Options
Intermediate
Reduce weight and simplify movements for better performance.
- 1
thruster
Reduce weight for thrusters.
Weight: 80/55 lbs (36/25 kg)
- 2
pull up
Use banded or assisted pull-ups.
- 3
chest to bar pull up
Use standard pull-ups instead.
- 4
bar muscle up
Perform ring rows and regular dips.
Scaled
Significantly reduce weight and complexity.
- 1
thruster
Use lighter weight for thrusters.
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Perform ring rows instead.
- 3
chest to bar pull up
Perform assisted pull-ups.
- 4
bar muscle up
Perform dips on a box or modify to push-ups.