For TimeMetconBenchmark12:00
Open 25.2
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 the pull-ups and muscle-ups into manageable sets to avoid fatigue.
- 2Transitions between movements should be quick; consider having your equipment close.
- 3Pace the double-unders to avoid excessive misses; practice the rhythm before the workout to save time.
- 4Maintain an upright torso during thrusters to engage your core and prevent back strain.
- 5Plan to rest strategically during the thrusters; avoid going to failure.
Safety Considerations
Technical Focus
Watch for shoulder strain on pull-ups and muscle-ups; ensure proper form.
Recommended Warm-Up
General Warm-Up:
- Row/Run - 2 min easy(Light effort to raise heart rate.)
Mobility Focus:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- Hip Flexor Stretch - 30 sec each side(Focus on opening up hips.)
- 10 Ankle Pass-Throughs(Mobilize the dorsiflexion.)
Activation Mini-WOD:
2 rounds- 5 5 Pull-Ups (Assisted or Regular)
- 10 10 Thrusters (Empty Bar)(Prepare shoulder and legs.)
- 20 20 Double-Unders (Single-Unders if needed)(Focus on timing.)
Scaling Options
Intermediate
Reduce weight and reps slightly to manage fatigue.
- 1
pull up
Banded Pull-Ups
- 2
double under
Single-Unders
- 3
thruster
Reduce weight
Weight: 76/54 lbs (34.5/24.5 kg)
- 4
chest to bar pull up
Chest-to-Bar with Bands
- 5
bar muscle up
Pull-Up + Dips
Scaled
Significantly reduce weights and substitute movements for accessibility.
- 1
pull up
Ring Rows
- 2
double under
Single-Unders
- 3
thruster
Reduce weight
Weight: 57/38 lbs (26/17 kg)
- 4
chest to bar pull up
Bodyweight Rows
- 5
bar muscle up
Pull-Ups