For TimeMetconBenchmark
Volkswagen
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Bench Press
Pull-Up
Coaching Tips
Strategy
- 1Start with a manageable pace to avoid burnout, especially on the Pull-Ups.
- 2Aim to complete the Bench Presses in sets that allow you to maintain form without sacrificing speed, breaking them into small chunks if needed.
- 3Use controlled descent on Pull-Ups to preserve energy for the next set.
- 4Consider micro-rests of 5-10 seconds between sets to stay fresh for the next movement.
- 5Stay consistent with your transition times between movements to maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper form in both movements to avoid shoulder and back injuries.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope
Mobility:
- 30 sec Shoulder Stretch - 30 sec
- 30 sec Wrist Flexor Stretch - 30 sec
- 30 sec Thoracic Spine Mobility - 30 sec
Activation:
2 rounds- 8-10 Push-Ups(Focus on a full range of motion.)
- 5 Pull-Up Negatives(Slowly lower yourself from the top position.)
Scaling Options
Intermediate
Reduce Pull-Up reps and bodyweight Bench Press support if needed.
- 1
bench press
Weight: 155/105 lbs (70/47 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Dumbbell Bench Press and Ring Rows for pull-ups.
- 1
bench press
Dumbbell Bench Press
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Ring Rows