For TimeMetconBenchmark15:00
ELIZABETH
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Squat Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Coaching Tips
Strategy
- 1Break up the squat cleans into manageable sets if fatigue sets in.
- 2Aim to keep the ring dips unbroken if possible, but opt for singles or short sets if you struggle.
- 3Focus on maintaining a steady pace rather than going all out at the beginning to ensure you can finish.
- 4Watch for form breakdown, especially in the squat clean as the workout progresses—keep chest up and weight in heels.
Safety Considerations
Technical Focus
Maintain proper form in the squat clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each side Wrist Stretch
Activation:
2 rounds- 5 Squat Clean (empty barbell)
- 5 Ring Dips (assisted if needed)
Scaling Options
Intermediate
Reduce weights and modify movements for a balanced challenge.
- 1
squat clean
Reduce weight by ~20%
Weight: 110/70 lbs (50/32 kg)
- 2
ring dip
Banded Ring Dips
Scaled
Significant weight reduction and easier movement modifications.
- 1
squat clean
Reduce weight by ~40%
Weight: 80/55 lbs (36/25 kg)
- 2
ring dip
Push-ups