For TimeMetconBenchmark
YBF
21-15-9
Gymnastics
Weightlifting
Team of 3
Workout Details
For Time
For Time:
21-15-9 reps for Time (in a team of 5):
Double-Under
Thruster
↳ 50/35 lbs (23/16 kg)
Ring Dip
Squat Clean
↳ 45/25 lbs (20/11 kg)
Deadlift
↳ 100/70 lbs (45/32 kg)
Coaching Tips
Strategy
- 1Start strong on the double-unders; consider pacing your breathing as you transition to thrusters.
- 2For thrusters, aim for unbroken sets if your form allows it. If fatigue sets in, break into smaller sets (e.g., 10-5).
- 3Executing ring dips with controlled movement ensures that shoulders are protected and maintain full range of motion.
- 4Focus on hip extension during squat cleans to efficiently get under the bar.
- 5Deadlifts can be a grip issue; maintain a good grip throughout and consider micro-rests if needed.
Safety Considerations
Technical Focus
Watch for proper form during ring dips to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min easy(Start with single unders if necessary.)
Mobility:
- 30 sec each wrist Wrist Stretch - 30 sec each wrist(To prepare for ring dips.)
- 10 Shoulder Dislocates with Band(Warm up shoulder joint.)
- 30 sec each side Hip Flexor Stretch(Improve squat clean depth.)
Activation:
2 rounds- 10 Air Squats(Full range to prepare for squats.)
- 8-12 Push-Ups(Engage triceps for ring dips.)
- 5 Barbell Thrusters with Empty Bar(Focus on form and explosion.)
Scaling Options
Intermediate
Reduce weights by ~20% and use banded assistance for ring dips.
- 1
double under
Single-Unders
- 2
thruster
Weight: 40/28 lbs (/ kg)
- 3
ring dip
Banded Ring Dips
- 4
squat clean
Weight: 36/20 lbs (/ kg)
- 5
deadlift
Weight: 80/56 lbs (/ kg)
Scaled
Reduce weights by ~40% and modify movements as needed.
- 1
double under
Single-Unders
- 2
thruster
Weight: 30/20 lbs (/ kg)
- 3
ring dip
Knee Ring Dips or Box Dips
- 4
squat clean
Weight: 20/15 lbs (/ kg)
- 5
deadlift
Weight: 40/30 lbs (/ kg)