For TimeMetconBenchmark
Frianebeth
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21Thruster
↳ 95/65 lbs (43/29 kg)
21Pull-Up
15Squat Clean
↳ 135/95 lbs (61/43 kg)
15Ring Dip
9Deadlift
↳ 225/155 lbs (102/70 kg)
9Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself through the Thrusters and Squat Cleans; consider breaking them into smaller sets to avoid fatigue.
- 2Focus on smooth transitions between movements to minimize rest time.
- 3Keep Pull-Ups and Ring Dips efficient; aim to cycle through without excessive resting, but use small rests if needed to maintain form.
- 4For Deadlifts, ensure you maintain a flat back to prevent injury, and consider breaking the reps into manageable sets if necessary.
- 5Handstand Push-Ups can be challenging; if you're slowing down, transition to strict Presses or Pike Push-Ups based on your ability.
Safety Considerations
Technical Focus
Ensure proper squat form during Thrusters and Squat Cleans to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on light steady pace, warmup back and arms.)
Mobility:
- 5 each side Shoulder Stretch(Target shoulders and triceps.)
- 5 each side Hip Opener(Focus on hip mobility for squatting motions.)
- 5 each side Wrist Stretch(Prepare wrists for handstand push-ups.)
Activation:
2 rounds- 5-10 Thruster (light weight)(Use 45-65% of working weight to practice form.)
- 5-10 Pull-Up (kipping or strict)(Focus on form.)
- 5-10 Squat Clean (light weight)(Practice proper form with light weight.)
Scaling Options
Intermediate
Reduce loads by 20% and manage the difficulty of movements.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
squat clean
Weight: 110/75 lbs (50/34 kg)
- 4
ring dip
Assisted Ring Dips or Box Dips
- 5
deadlift
Weight: 180/125 lbs (82/57 kg)
- 6
handstand push up
Pike Push-Ups
Scaled
Reduce loads by 40%, easier variations of movements.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows
- 3
squat clean
Weight: 80/55 lbs (36/25 kg)
- 4
ring dip
Box Dips
- 5
deadlift
Weight: 135/95 lbs (61/43 kg)
- 6
handstand push up
DB Press