For TimeMetconBenchmark
Frianebeth
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21Thruster
↳ 95/65 lbs (43/29 kg)
21Pull-Up
15Squat Clean
↳ 135/95 lbs (61/43 kg)
15Ring Dip
9Deadlift
↳ 225/155 lbs (102/70 kg)
9Handstand Push-Up
Coaching Tips
Strategy
- 1Break down your thrusters into manageable sets to avoid early fatigue.
- 2For pull-ups, consider using a kip if you're feeling strong, but maintain control on the descent.
- 3On squat cleans, focus on keeping your elbows high to ensure proper rack position.
- 4During ring dips, keep your body straight to minimize shoulder strain.
- 5Aim for a quick transition between Deadlifts and Handstand Push-Ups to maintain your heart rate and minimize rest time.
Safety Considerations
Technical Focus
Monitor for back rounding and shoulder position during overhead movements.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Easy pace to raise heart rate.)
Mobility:
- Shoulder Stretch - 30 sec(Focus on shoulders and lats.)
- Hip Flexor Stretch - 30 sec(Open up hips for thrusters and cleans.)
- Wrist Rolls - 30 sec(Ensure wrist mobility for handstands.)
Activation:
3 rounds- 5 Thruster (Empty Bar)(Lightweight, focus on form.)
- Pull-Up (Assisted or Banded) - 30 sec(Warm up pull-up mechanics.)
- Bodyweight Squat - 30 sec(Keep the chest up and core tight.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
squat clean
Weight: 105/70 lbs (48/32 kg)
- 4
ring dip
Partial Range Ring Dips
- 5
deadlift
Weight: 185/115 lbs (84/52 kg)
- 6
handstand push up
Pike Push-Ups
Scaled
Reduce weights by approximately 40%.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows
- 3
squat clean
Weight: 80/55 lbs (36/25 kg)
- 4
ring dip
Box Dips
- 5
deadlift
Weight: 135/85 lbs (61/39 kg)
- 6
handstand push up
DB Press