For TimeMetconBenchmark12:00
Elizabeth Elevated
21-15-9-9-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
21-15-9-9-9 reps of:
Squat Clean
↳ 135/95 lbs (61/43 kg)
Dips with Parallel Bar Traverses
Coaching Tips
Strategy
- 1Pace yourself through the 21-15-9 scheme; avoid going too hard on the first round to prevent fatigue on later sets.
- 2For the Squat Cleans, focus on your technique and ensure a solid catch position with hips below parallel. Consider breaking the reps into smaller sets (e.g., 7-7-7) if needed to maintain form.
- 3For the Dips with Parallel Bar Traverses, keep your core engaged and maintain a steady pace. Use short, controlled movements to traverse the bars without breaking form.
- 4Transition quickly between movements to maintain a higher intensity and reduce rest time.
- 5Stay aware of your breathing; maintain a steady rhythm throughout both movements.
Safety Considerations
Technical Focus
Ensure proper squat form and shoulder stabilization during dips.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Focus on a moderate intensity to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or dowel, focusing on shoulder mobility.)
- 30 seconds each side Ankle Dorsiflexion Stretch(Help prepare for squat movement.)
- 30 seconds each side Hip Flexor Stretch(Increase hip mobility for a deeper squat.)
Activation Drills:
2 rounds- 5 Squat Clean (Empty Bar)(Focus on form and technique.)
- 5 Dips with Feet on Ground(Warm up your shoulders with a reduced range of motion.)
Scaling Options
Intermediate
Reduce weight and modify some movements for safety and accessibility.
- 1
squat clean
Reduce the load to 110 lbs for males and 70 lbs for females.
Weight: 110/70 lbs (50/32 kg)
- 2
dips with parallel bar traverses
Perform assisted dips or bench dips as necessary.
Scaled
Significantly reduce weight and adjust movements to ensure safety and adequate form.
- 1
squat clean
Reduce the load to 80 lbs for males and 55 lbs for females.
Weight: 80/55 lbs (36/25 kg)
- 2
dips with parallel bar traverses
Perform ring rows instead of dips for a safer option.