For TimeMetconBenchmark
One Bar, Three Girls
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Pull-Up
Squat Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Deadlift
↳ 135/95 lbs (61/43 kg)
Handstand Push-Up
Coaching Tips
Strategy
- 1Start with a manageable but challenging pace to avoid burnout on the thrusters and squat cleans.
- 2Consider breaking up the pull-ups and ring dips early to avoid fatigue; this can help maintain consistent movement throughout the workout.
- 3Focus on breathing and maintaining a steady rhythm during the deadlifts to prevent grip fatigue.
- 4When approaching the handstand push-ups, use a wall for support if necessary, and aim to kick up from a solid stance.
- 5Plan to take micro rests, especially between muscle-up type movements, to maintain technique and effective transitions.
Safety Considerations
Technical Focus
Maintain a neutral spine during lifting movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on an easy pace to increase heart rate.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch(Open up the hips for thrusters and squats.)
- 10-15 Shoulder Dislocates(Improve shoulder mobility for overhead movements.)
- 30 sec Wrist Rolls(Prepare wrists for pull-ups and ring dips.)
Activation:
2 rounds- 5-10 Thrusters (Light Weight)(Use about 50% of workout weight to activate legs and shoulders.)
- 5-10 Pull-Up Holds or Jumping Pull-Ups(Activate lats and practice kipping motion.)
- 5-10 Squat Cleans (Light Weight)(Warm-up with an empty bar to practice technique.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and offer movement modifications.
- 1
thruster
Weight: 110/75 lbs (50/34 kg)
- 2
pull up
Banded Pull-Ups
- 3
squat clean
Weight: 110/75 lbs (50/34 kg)
- 4
ring dip
Assisted Ring Dips
- 5
deadlift
Weight: 110/75 lbs (50/34 kg)
- 6
handstand push up
Pike Push-Ups
Scaled
Reduce weights by about 40% and offer easier substitutions for movements where applicable.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
pull up
Ring Rows
- 3
squat clean
Weight: 80/55 lbs (36/25 kg)
- 4
ring dip
Ring Rows + Dips on a Box
- 5
deadlift
Weight: 80/55 lbs (36/25 kg)
- 6
handstand push up
DB Press