For TimeMetconBenchmark15:00
Quarterfinals 23.5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21Deadlift
↳ 225/155 lbs (102/70 kg)
21Chest-to-Bar Pull-Up
15Deadlift
↳ 275/185 lbs (125/84 kg)
15Bar Muscle-Up
9Deadlift
↳ 315/205 lbs (143/93 kg)
Original WOD
For Time: 21 Deadlifts (225/155 lbs) 21 Chest-to-Bar Pull-Ups 15 Deadlifts (275/185 lbs) 15 Bar Muscle-Ups 9 Deadlifts (315/205 lbs)
Coaching Tips
Strategy
- 1Break the deadlifts into smaller sets (e.g., 5s or 10s) to maintain form and avoid fatigue.
- 2For chest-to-bar pull-ups, focus on a strong kip to make the movement more efficient, and avoid jumping into the bar.
- 3For bar muscle-ups, ensure you are comfortable with the transition; consider practicing the pull-up and dip independently if you're struggling.
- 4Keep your breathing controlled; exhale on exertion during the lifts and pull-ups.
- 5Be mindful of your grip strength—use chalk if needed, especially during heavy deadlifts.
Safety Considerations
Technical Focus
Watch for rounding of the back during deadlifts.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min(Light intensity to get the heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Focus on opening up the hips.)
- 10-15 Shoulder Dislocates(Use a band or stick to stretch the shoulders.)
- Hamstring Stretch - 1 min each side(Ensure hamstrings are adequately stretched for deadlifts.)
Activation Rounds:
2 rounds- 10 Deadlift (bar only)(Focus on form, practice hip hinge.)
- 5 Pull-Up (banded or assisted)(Get the muscles firing, practice kipping if needed.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
chest to bar pull up
Chest-to-bar Pull-Up can be modified to regular Pull-Up or Banded Pull-Up.
- 3
bar muscle up
Scale to Bar Pull-Ups + Dips.
Scaled
Reduce weights by ~40%.
- 1
deadlift
Weight: 135/85 lbs (61/39 kg)
- 2
chest to bar pull up
Chest-to-bar Pull-Up can be modified to assisted Pull-Ups.
- 3
bar muscle up
Scale to Jumping Pull-Ups + Box Dips.