For TimeMetconGymnasticsBenchmark12:00
Lyla
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
10-9-8-7-6-5-4-3-2-1
- 1Muscle-Up
- 2Clean-and-Jerk
Bodyweight
Note: Bodyweight for Clean-and-Jerk is relative to athlete's bodyweight.
Coaching Tips
Strategy
- 1Focus on technique for Muscle-Ups to avoid fatigue early in the workout.
- 2Keep movements smooth and consistent for Clean-and-Jerks to maintain rhythm.
Safety Considerations
Technical Focus
Ensure proper technique on Clean-and-Jerk due to high load.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce Muscle-Up progression, use lower percentage of bodyweight for Clean-and-Jerk
- 1
muscle up
Muscle-Up Progressions
- 2
clean and jerk
Two-thirds bodyweight
Scaled
Substitute movements to make them accessible, reduce weight for Clean-and-Jerk
- 1
muscle up
Ring Rows
- 2
clean and jerk
Empty Barbell
Weight: 45/35 lbs (20/15 kg)