For TimeMetconBenchmark
One Bar, Three Girls
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Pull-Up
Squat Clean
↳ 135/95 lbs (61/43 kg)
Ring Dip
Deadlift
↳ 135/95 lbs (61/43 kg)
Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself throughout the ladder; avoid going to failure early in the WOD.
- 2Consider breaking Pull-Ups and Handstand Push-Ups into smaller sets to maintain form.
- 3Focus on moving smoothly between movements to minimize transition times especially since this is a ladder format.
- 4For the squat cleans, ensure a good depth and explosive hips to maintain efficiency.
- 5Monitor your grip strength with the barbell; switch grips as necessary to maintain effectiveness without fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine throughout all lifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row (or Bike)(Light intensity to prepare for the workout.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or a broomstick.)
- 10 Hip Openers(Focus on warming up the hip flexors.)
- 10 Wrist Stretches(Important for the pulling movements.)
Activation:
2 rounds- 5-10 Light Barbell Thrusters(Use about 50% of your working weight.)
- 5-10 Pull-Ups (banded or assisted)(Ensure to fully extend at the bottom.)
- 5-10 Box Dips or Ring Rows(Focus on depth for ring dips.)
Scaling Options
Intermediate
Reduce weights and modify movements to suit ability level.
- 1
thruster
Weight: 110/70 lbs (50/32 kg)
- 2
pull up
Banded Pull-Ups
- 3
squat clean
Weight: 110/70 lbs (50/32 kg)
- 4
ring dip
Box Dips
- 5
deadlift
Weight: 110/70 lbs (50/32 kg)
- 6
handstand push up
Pike Push-Ups
Scaled
Further reduce weights and modify movements significantly for accessibility.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
pull up
Ring Rows
- 3
squat clean
Weight: 80/55 lbs (36/25 kg)
- 4
ring dip
Box Dips
- 5
deadlift
Weight: 80/55 lbs (36/25 kg)
- 6
handstand push up
DB Press