For TimeMetconBenchmark15:00
Dueling Elizabeth
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Clean
↳ 155/105 lbs (70/48 kg)
Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself in the first round to avoid burning out before the last rounds.
- 2For the clean, maintain a strong grip and focus on technique to ensure you can complete your reps unbroken.
- 3On muscle-ups, break them up early if needed; consider a strategy of 3, 3, 2 for the final set to finish strong.
- 4Use the transition between cleans and muscle-ups to breathe and hydrate but keep it minimal to maintain your heart rate.
- 5Focus on control during your muscle-ups; slow down the movement slightly to ensure form and reduce the risk of failure.
Safety Considerations
Technical Focus
Ensure proper technique on the clean to avoid back strain and control the movement during muscle-ups to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace to warm up.)
Mobility Work:
- 10 reps each arm Shoulder Stretch(Focus on overhead positions.)
- 10 reps each side Hip Flexor Stretch(Warm up hips for cleans.)
- 10 reps each side Wrist Flexor Stretch(Prepare wrists for muscle-ups.)
Activation Set:
2 rounds- 5 reps Power Clean (empty bar)(Focus on form.)
- 5 reps Pull-Ups (kipping or banded)(Warm up the shoulders and preparation for muscle-ups.)
- 5 reps Dip Practice (on bars or rings)(Get comfortable for muscle-up transition.)
Scaling Options
Intermediate
Reduce weight and adjust movements for access.
- 1
clean
Weight: 125/85 lbs (56/38 kg)
- 2
muscle up
Pull-up + Dip Combo (3 pull-ups followed by 3 dips)
Scaled
Significantly reduce weight and modify movements for accessibility.
- 1
clean
Weight: 95/65 lbs (43/29 kg)
- 2
muscle up
Banded Pull-ups + Box Dips