For TimeMetconBenchmark15:00
Ultimate Warrior
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Break the sets into manageable chunks (e.g., 10-5-6) for thrusters to avoid burnout.
- 2Use quick transitions between movements to maintain intensity and efficiency.
- 3Focus on maintaining a steady pace throughout the WOD; don’t sprint the first round too hard.
- 4Ensure proper positioning in the thruster: keep the barbell over your midfoot during the squat and drive it overhead using your legs and hips.
- 5For muscle-ups, focus on strong kip and pull to minimize effort during the transition.
Safety Considerations
Technical Focus
Ensure full extension at the top of both movements.
Recommended Warm-Up
General Cardio:
- 4 min easy Row(Light rowing to raise heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Open up hips for thrusters.)
- 10 Shoulder Dislocates(Improve shoulder mobility for thrusters and muscle-ups.)
- 30 sec Pec Stretch(Improve chest mobility for muscle-ups.)
Activation:
2 rounds- 5 Thrusters (Light Weight)(Use a light weight to groove the movement.)
- 3 Bar Muscle-Ups (Kipping)(Practice kipping for muscle-up efficiency.)
Scaling Options
Intermediate
Reduce weight and modify muscle-ups
- 1
thrusters
Reduce weight by ~20%.
Weight: 110/75 lbs (50/34 kg)
- 2
bar muscle ups
Use banded pull-ups.
Scaled
Further reduce weight and movement difficulty
- 1
thrusters
Reduce weight by ~40%.
Weight: 80/55 lbs (36/25 kg)
- 2
bar muscle ups
Perform ring rows + jump dips.