For TimeMetconBenchmark
G.I. Gran
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Clean-and-Jerk
↳ 132/99 lbs (60/45 kg)
Burpee Pull-Up
Coaching Tips
Strategy
- 1Start at a steady pace that you can maintain throughout the WOD.
- 2Break the Clean-and-Jerk sets into smaller, manageable chunks (e.g. 7-7-7 for the 21s).
- 3Keep transitions quick between movements to minimize downtime.
- 4Focus on efficient movement patterns during the Burpee Pull-Ups to save energy.
- 5Keep your core tight during both movements to protect your back.
Safety Considerations
Technical Focus
Watch for back rounding during Clean-and-Jerks.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Light pace to increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 5/side Hip Flexor Stretch(Hold each side for a few seconds.)
- 10 Ankle Mobility Drill
Activation & Prep:
2 rounds- 5 Power Clean (empty bar)(Focus on form.)
- 5 Burpee Set(Pace yourself.)
Scaling Options
Intermediate
Reduce weights and complexity.
- 1
clean and jerk
Use lighter weight for Clean-and-Jerk.
Weight: 106/79 lbs (48/36 kg)
- 2
burpee pull up
Perform regular Burpees instead of Burpee Pull-Ups.
Scaled
Significantly reduce weights and simplify movements.
- 1
clean and jerk
Use an empty bar or light kettlebell for Clean-and-Jerk.
Weight: 79/59 lbs (36/27 kg)
- 2
burpee pull up
Perform Burpees with a Jumping Pull-Up.