For TimeMetconBenchmark15:00
Lyla
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Muscle-Ups
Clean-and-Jerks
Bodyweight
Coaching Tips
Strategy
- 1Pace yourself during the muscle-ups; they can be very taxing and lead to fatigue if done too quickly.
- 2Maintain control in the clean-and-jerks; focus on form rather than speed, especially during the catch.
- 3Consider breaking the muscle-ups into manageable sets to avoid burnout—rest as needed.
- 4For the clean-and-jerks, use a steady tempo; explosive lifts followed by a controlled lowering phase will save energy.
- 5Watch the transition between muscle-ups and clean-and-jerks; take a few seconds to breathe and reset your form.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of the muscle-up and maintain an active shoulder during the movement.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Easy-paced to elevate heart rate.)
Mobility:
- 5 per side Shoulder Stretch(Focus on shoulder flexibility.)
- 5 Chest Opener(Engage and open the chest.)
- 5 per side Hip Flexor Stretch(Loosen up the hips.)
Activation:
2 rounds- 5-8 Pull-Up Progressions(Banded or unassisted muscle-ups depending on ability.)
- 5 Empty Barbell Clean-and-Jerk(Focus on form and technique.)
Scaling Options
Intermediate
Reduce the complexity of the movements while retaining the functional aspect.
- 1
muscle ups
Pull-Ups
- 2
clean and jerks
Weight: 100/75 lbs (45/34 kg)
Scaled
Simplify the movements to enhance capacity and build confidence.
- 1
muscle ups
Banded Pull-Ups
- 2
clean and jerks
Weight: 65/45 lbs (29/20 kg)