For TimeMetconBenchmark15:00
Quarterfinals 23.5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21Deadlift
↳ 225/155 lbs (102/70 kg)
21Chest-to-Bar Pull-Up
15Deadlift
↳ 275/185 lbs (125/84 kg)
15Bar Muscle-Up
9Deadlift
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets to avoid fatigue (e.g., 5-5-5).
- 2For the pull-ups, focus on a consistent pace; choose a method to avoid burning out too early (e.g., sets of 5-7).
- 3Transition quickly between movements to minimize rest time; set up your station in an accessible manner.
- 4On bar muscle-ups, ensure a strong initial pull, using momentum from the hips for efficiency.
- 5Maintain controlled descent during all movements to protect the joints.
Safety Considerations
Technical Focus
Ensure proper setup and back position during deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500 m Row(Focus on warming up the hamstrings and back.)
Mobility:
- 5 per side Hip Flexor Stretch(Open up hips and improve range for deadlifts.)
- 10 Shoulder Dislocates with Band(Prep shoulders for pull-ups and muscle-ups.)
- 10 Cat-Cow Stretch(Mobilize spine and warm up back.)
Activation:
2 rounds- 5 Deadlifts with Light Weight(Use around 40% of RX weight to prepare for the movement.)
- 5 Pull-ups (Assisted if necessary)(Get the neuromuscular system firing for upper body pull movements.)
- 3 Bar Muscle-Up Transitions(Practice the motion to set up for muscle-ups.)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust movements as needed.
- 1
deadlift
Use lighter weights for Deadlifts.
Weight: 180/125 lbs (82/57 kg)
- 2
chest to bar pull up
Chest-to-Bar Pull-Ups can be replaced with regular Pull-Ups.
- 3
bar muscle up
Replace with Pull-Ups + Dips.
Scaled
Reduce weights by ~40% and modify movements as necessary.
- 1
deadlift
Use lighter weights for Deadlifts.
Weight: 135/95 lbs (61/43 kg)
- 2
chest to bar pull up
Replace with Banded Pull-Ups or Ring Rows.
- 3
bar muscle up
Replace with Jumping Dips.