For TimeMetconBenchmark
Franzilla
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Thruster
- 21 reps (95/65 lbs)
- 15 reps (115/75 lbs)
- 9 reps (135/95 lbs)
21Pull-Up
15Chest-to-Bar Pull-Up
9Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself during the thrusters; try breaking them into smaller sets to maintain form throughout the ladder.
- 2Focus on your transition times; set up your equipment close together to minimize downtime.
- 3For the pull-ups, ensure you have a strong kip to maximize efficiency, especially on the chest-to-bar and muscle-ups.
- 4Stay consistent with your breathing rhythm; it will help with endurance as you progress through the reps.
- 5If feeling fatigued, consider scaling the bar muscle-ups to a combination of pull-ups and dips.
Safety Considerations
Technical Focus
Maintain a strong core to avoid lower back strain, especially during thrusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min
Mobility Work:
- 10 Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
- 30 sec Wrist Stretch
Activation Sets:
2 rounds- 5 Barbell Thruster with Light Weight(Focus on form and full range of motion.)
- 5 Pull-Up(Use a band if necessary.)
Scaling Options
Intermediate
Reduce weight and repetitions for thrusters; modify pull-ups.
- 1
thruster
Use lighter weight and reduce reps to 15-12-9.
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Standard Pull-Ups.
- 3
chest to bar pull up
Standard Pull-Ups.
- 4
bar muscle up
Substitute with 6 Pull-Ups and 6 Dips.
Scaled
Significantly reduce weight and modify movements.
- 1
thruster
Use the lightest weight or barbell with reduced reps (12-9-6).
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Banded Pull-Ups.
- 3
chest to bar pull up
Banded or Jumping Pull-Ups.
- 4
bar muscle up
Replace with 6 Jumping Pull-Ups and 6 Push-Ups.