For TimeMetconBenchmark10:00
Fran
21-15-9
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 10/10
Workout Details
For Time
10:00
21-15-9
- 1Thruster
95/65 lbs (43/29 kg)
- 2Pull-Up
Coaching Tips
Strategy
- 1Maintain a strong grip on the bar for your thrusters.
- 2Focus on efficient pull-up technique to save energy.
- 3Consider breaking pull-ups into manageable sets.
Safety Considerations
Technical Focus
Mind your form on thrusters 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
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce thruster weight to 75/45 lbs and perform banded pull-ups.
- 1
thruster
Reduced weight for thrusters
Weight: 75/45 lbs (34/20 kg)
- 2
pull up
Banded pull-ups
Scaled
Use empty barbell (45 lbs) for thrusters and do ring rows instead of pull-ups.
- 1
thruster
Use empty barbell for thrusters
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring rows instead of pull-ups