For TimeMetconBenchmark
BAMF V3
21-15-9
Gymnastics
Solo
Workout Details
For Time
For Time:
21Pull-Up
15Chest-to-Bar Pull-Up
9Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself on the Pull-Ups to avoid burning out too quickly, especially before Chest-to-Bar Pull-Ups and Bar Muscle-Ups.
- 2Consider breaking the Pull-Ups into sets to maintain proper form, especially if fatigue sets in. For example, do sets of 5 or 7.
- 3Stay strong on the Chest-to-Bar Pull-Ups; they may require a different rhythm than regular Pull-Ups. Utilize a strong kip if needed.
- 4For the Bar Muscle-Ups, focus on transitioning from the pull-up to the dip smoothly without rushing, which can compromise form.
- 5Monitor your grip—switching between overhand and supinated can help manage fatigue.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope
Mobility:
- 10-15 Shoulder Dislocates with PVC Pipe(Focus on shoulder flexibility.)
- Hanging Shoulder Stretch - 30 sec(Feel the stretch through the lats and shoulders.)
- 10 Cat-Cow Stretches(Warm up spinal mobility.)
Activation:
2 rounds- 5 Pull-Up Progressions(Use a band or do strict Pull-Ups.)
- 3-5 Chest-to-Bar Pull-Up Light(Use bands if necessary.)
- 30 sec Dip Bar Holds(Get core and shoulder ready for muscle-ups.)
Scaling Options
Intermediate
Reduce the rep scheme and adjust movements for skill level.
- 1
pull up
Banded Pull-Ups
- 2
chest to bar pull up
Jumping Chest-to-Bar Pull-Ups
- 3
bar muscle up
Pull-Ups + Dips
Scaled
Significantly reduce reps and simplify the movements.
- 1
pull up
Ring Rows
- 2
chest to bar pull up
Ring Rows or Bent-over Rows
- 3
bar muscle up
Assisted Bar Muscle-Ups or Kipping Pull-Ups + Dips