For TimeMetconBenchmark12:00
Open 22.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
21Pull-Up
42Double-Under
21Thruster
↳ 95/65 lbs (43/29 kg)
18Chest-to-Bar Pull-Up
36Double-Under
18Thruster
↳ 115/75 lbs (52/34 kg)
15Bar Muscle-Up
30Double-Under
15Thruster
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Break up Pull-Ups into manageable sets to prevent fatigue early. Consider max sets of 5-7 for optimal pacing.
- 2Maintain a consistent rhythm on Double-Unders; do not rush but also aim to minimize trips to save time.
- 3When performing Thrusters, focus on a smooth transition from the front squat to the press; avoid any pausing at the bottom.
- 4For Thruster weight progression, aim for unbroken sets on lower weights, but plan for breaks at heavier weights to maintain form.
- 5For Bar Muscle-Ups, consider breaking them down into Pull-Ups and Dips if needed, or focus on smooth transitions at the top.
Safety Considerations
Technical Focus
Ensure proper engagement of the shoulders during Pull-Ups and Thrusters to avoid dropping during dynamic movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10 Shoulder Dislocates(Using a PVC pipe or band.)
- 10 each side Hip Openers(Dynamic stretching.)
- 30 sec hold Wrist Stretches(Focus on flexibility.)
Activation:
2 rounds- 30 sec Pull-Up Hang(Engage shoulders.)
- 30 Jump Rope(Focus on rhythm.)
- 10 Thrusters (Empty Barbell)(Get the feel for the movement.)
Scaling Options
Intermediate
Reduce Thruster weight by ~20% and decrease the volume of Pull-Ups and Bar Muscle-Ups.
- 1
pull ups
Banded Pull-Ups
- 2
double unders
Single-Unders
- 3
thrusters
Weight: 76/52 lbs (34.5/23.6 kg)
- 4
chest to bar pull ups
Standard Pull-Ups
- 5
bar muscle ups
Pull-Ups + Dips
Scaled
Reduce total volume of movements and weights significantly for accessibility.
- 1
pull ups
Ring Rows
- 2
double unders
Single-Unders
- 3
thrusters
Weight: 57/37 lbs (25.9/16.8 kg)
- 4
chest to bar pull ups
Banded Pull-Ups
- 5
bar muscle ups
Pull-Ups + Dips