For TimeMetconBenchmark12:00
Open 22.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
21Pull-Up
42Double-Under
21Thruster
↳ 95/65 lbs (43/29 kg)
18Chest-to-Bar Pull-Up
36Double-Under
18Thruster
↳ 115/75 lbs (52/34 kg)
15Bar Muscle-Up
30Double-Under
15Thruster
↳ 135/85 lbs (61/39 kg)
Original WOD
For Time: 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lbs) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75 lbs) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85 lbs)
Coaching Tips
Strategy
- 1Break up the Pull-Ups into manageable sets (e.g., 5-7 reps) to avoid burnout.
- 2Perform Double-Unders in sets where you can maintain consistency; consider doing singles if needed.
- 3Focus on explosive hip drive and speed during Thrusters to keep the weight moving efficiently.
- 4For Bar Muscle-Ups, prioritize technique over speed; focus on transitioning smoothly to avoid falling behind on the workout.
- 5Use breath control to manage your energy levels throughout the workout.
Safety Considerations
Technical Focus
Maintain proper grip and body position during Pull-Ups to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder flexibility.)
- 5 Hip Flexor Stretch - 30 sec
- 5-10 Ankle Mobility - 30 sec
Activation: Mini-WOD:
2 rounds- 3-5 Pull-Up(Focus on form.)
- 10 Double-Under(Start slow to find rhythm.)
- 5-8 Light Thruster (empty bar or light weight)(Smooth, controlled movement.)
Scaling Options
Intermediate
Reduce movement volume and weight
- 1
pull up
Banded Pull-Ups
- 2
double under
Single-Unders
- 3
thruster
Reduce to lighter weight
Weight: 76/52 lbs (34.5/23.5 kg)
- 4
chest to bar pull up
Regular Pull-Ups
- 5
bar muscle up
Pull-ups + Dips
Scaled
Significantly reduce volume and replace some movements
- 1
pull up
Ring Rows
- 2
double under
Single-Unders
- 3
thruster
Lighten the load further
Weight: 57/40 lbs (25.5/18 kg)
- 4
chest to bar pull up
Banded Pull-Ups or Ring Rows
- 5
bar muscle up
Pull-ups + Jumping Dips