For TimeMetconWeightliftingBenchmark18:00
Ignite
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
18:00
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Lateral Burpee Over the Bar
Sit-Up
In the remaining time (until 18:00):
1Power Clean + Hang Squat Clean
Coaching Tips
Strategy
- 1Pacing is crucial; maintain a steady rhythm through the thrusters and burpees to avoid burnout early in the workout.
- 2Consider breaking the thrusters into sets (e.g., 11-10 or 10-5-5) to maintain form, especially as fatigue accumulates.
- 3Use the burpees as active recovery; keep them quick and efficient to minimize time spent on the ground.
- 4For sit-ups, focus on controlled motion and avoid yanking with the arms; keep the feet anchored if needed.
- 5Transition smoothly from the WOD into the strength portion, using the remaining time wisely for maximum efficiency.
Safety Considerations
Technical Focus
Monitor back position during thrusters and clean movements.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate effort to warm up the body.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on opening up the hips.)
- 10 Shoulder Dislocates - 1 min(Using a band or PVC pipe, go slow.)
- 10 each side Ankle Flexibility Drill - 30 sec(Dynamic movement to loosen the ankles.)
Activation:
2 rounds- 5 Light Thruster(Use an empty barbell or light weight.)
- 5 Burpee(Focus on a controlled movement.)
- 30 sec Wall Sit - 30 sec(Activate the quads and core.)
Scaling Options
Intermediate
Reduce weight and/or complexities of movements.
- 1
thruster
Reduce weight on the barbell.
Weight: 75/55 lbs (34/25 kg)
- 2
lateral burpee over bar
Move to a step-back burpee.
- 3
sit up
Add an anchor with feet or switch to crunches.
- 4
power clean plus hang squat clean
Use lighter weights for form practice.
Scaled
Significantly reduce weights and complexity.
- 1
thruster
Reduce further weight on the barbell.
Weight: 65/45 lbs (29/20 kg)
- 2
lateral burpee over bar
Modified burpee without the jump.
- 3
sit up
Switch to toe taps.
- 4
power clean plus hang squat clean
Focus on barbell positioning with PVC or empty bar.