For TimeMetconBenchmark
G.I. Gran
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Clean-and-Jerk
↳ 132/99 lbs (60/45 kg)
Burpee Pull-Up
Coaching Tips
Strategy
- 1Start strong with the clean-and-jerk, aiming for unbroken sets, as this is the most taxing movement.
- 2For the burpee pull-ups, break them into manageable sets to maintain a rhythm without burning out, especially as fatigue sets in.
- 3Maintain a consistent pace throughout the WOD. Focus on moving steadily rather than sprinting at the beginning, which can cause burnout.
- 4Transition quickly between movements, but ensure to maintain proper technique, especially on the clean-and-jerk end as focus can slip under fatigue.
- 5Use a hook grip on the bar to enhance grip strength during the clean-and-jerk.
Safety Considerations
Technical Focus
Ensure proper form during the clean-and-jerk to avoid shoulder and lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Maintain a steady pace to warm up.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 per leg Hip Openers(Dynamic movement to increase hip mobility.)
- 5 per side Thoracic Spine Twist(Excellent for upper body mobility.)
Activation Circuit:
3 rounds- 5 Light Clean-and-Jerk(Use about 50% of working weight.)
- 5 Burpees(Focus on full range of motion.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
clean and jerk
Reduce weight from RX.
Weight: 106/79 lbs (48/36 kg)
- 2
burpee pull up
Perform burpee with a jump to a target instead of pull-up.
Scaled
Reduce weights by approximately 40% and modify movements.
- 1
clean and jerk
Reduce weight from RX.
Weight: 79/59 lbs (36/27 kg)
- 2
burpee pull up
Perform burpees with a jump to a target.