For TimeMetconBenchmark
Wonderwall
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
100Double-Under
21-15-9 reps of:
Power Clean
↳ 185/135 lbs (84/61 kg)
Bar Facing Burpee
Coaching Tips
Strategy
- 1Begin with a steady rhythm for the double-unders; don't rush to avoid tripping.
- 2For the power cleans, focus on maintaining good form; make sure the bar travels close to the body.
- 3Break up the power cleans if needed to maintain form, aim for sets of 5 or all 21 unbroken when possible.
- 4For bar facing burpees, use efficient jumping and landing techniques to save energy.
- 5Consider pacing the burpees; keep a steady but manageable pace to prevent early fatigue.
Safety Considerations
Technical Focus
Monitor for proper landing mechanics during double-unders to avoid ankle injuries.
Recommended Warm-Up
General Warm-Up:
- 60 sec Jump Rope(Focus on form and technique.)
Mobility:
- 30 sec each leg Hip Flexor Stretch(Stretch both sides.)
- 10 reps Shoulder Dislocates(Use a band or stick.)
- 10 reps each side Ankle Mobility Exercises(Focus on ankle flexibility.)
Activation:
2 rounds- 10 reps Air Squats(Focus on depth.)
- 5 reps Empty Barbell Power Clean,(Emphasize technique.)
- 5 reps Push-Up Plank Jacks(Engage the core.)
Scaling Options
Intermediate
Reduce weights for power cleans by ~20%.
- 1
power cleans
Weight: 148/108 lbs (67/49 kg)
Scaled
Reduce weights for power cleans by ~40% and use banded jumping or step options for burpees.
- 1
power cleans
Weight: 111/81 lbs (50/37 kg)
- 2
bar facing burpee
Step-over Burpees