For TimeMetconBenchmark12:00
Elizabeth
21-15-9
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
21-15-9
- 1Clean
135/95 lbs (61/43 kg)
- 2Ring Dip
Coaching Tips
Strategy
- 1Maintain a steady pace during the Cleans.
- 2Focus on full range of motion for Ring Dips.
- 3Break the sets if necessary to maintain quality.
Safety Considerations
Technical Focus
Ensure proper technique on Cleans to avoid injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Modify weights to 95/65 lbs and reduce Ring Dips to assisted variations.
- 1
clean
Barbell weight reduced to 95/65 lbs
Weight: 95/65 lbs (43/29 kg)
- 2
ring dip
Use assisted dips or Box Dips
Scaled
Use empty bar or lighter options for Cleans and Ring Push-ups instead of Dips.
- 1
clean
Barbell weight reduced to empty or light weights
Weight: 45/35 lbs (20/16 kg)
- 2
ring dip
Substitute with Ring Push-Ups