For TimeMetconWeightliftingBenchmark18:00
Ignite
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
18:00
21-15-9 Reps For Time:
Thruster
↳ 95/65 lbs (43/29 kg)
Lateral Burpee Over the Bar
Sit-Up
In the remaining time (until 18:00), establish:
1Power Clean + Hang Squat Clean
Coaching Tips
Strategy
- 1Break down the thrusters into smaller sets to maintain form, such as sets of 5 or 7.
- 2Keep the lateral burpees quick and efficient; aim to flow without hesitation.
- 3Consider pacing your sit-ups to save energy for the heavier lifts later.
- 4Use the remaining time wisely for the power clean + hang squat clean; make sure to gradually increase the weight.
- 5Focus on your breathing during the burpees to maintain stamina across the reps.
Safety Considerations
Technical Focus
Ensure proper form on thrusters and power cleans to avoid overextension and injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Steady pace to increase heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates(Use a resistance band or light bar.)
- Ankle Stretch - 30 sec each side
Activation Sets:
2 rounds- 10 Light Thrusters(Use an empty barbell or light weight.)
- 5-10 Burpees(Full range of motion.)
- 10 Sit-Ups
Scaling Options
Intermediate
Reduce weights and modify movements
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
lateral burpee over the bar
- 3
sit up
Strict Sit-Ups
- 4
power clean hang squat clean
Weight: 135/95 lbs (61/43 kg)
Scaled
Further reduce weights and adjust movements for accessibility
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
lateral burpee over the bar
Burpees to a target or step over
- 3
sit up
Use Abmat or perform assisted
- 4
power clean hang squat clean
Weight: 95/65 lbs (43/29 kg)