For TimeMetconBenchmark15:00
Ultimate Warrior
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Break up the thruster sets early (e.g., 11-10) to avoid fatigue in the shoulders for muscle-ups.
- 2For muscle-ups, focus on a strong transition phase; avoid rushing through reps.
- 3Maintain a controlled pace and manage your breathing throughout the WOD.
- 4Use short rests between movements to stay consistent and avoid longer breaks.
- 5Keep the barbell close to your body during thrusters to maintain a strong center of gravity.
- 6Transition quickly but safely between movements to save time.
Safety Considerations
Technical Focus
Ensure proper form to avoid shoulder strain during muscle-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates
- 10 each side Hip Flexor Stretch
Activation Sets:
2 rounds- 5 Barbell Thruster (Light)
- 5 Pull-Up (Kipping)
Scaling Options
Intermediate
Reduce the weight for thrusters and modify muscle-up technique.
- 1
thruster
Regular Thrusters
Weight: 105/75 lbs (47.63/34.02 kg)
- 2
bar muscle up
Bar Pull-Ups + Dips
Scaled
Significantly reduce weights and modify movements.
- 1
thruster
Light Dumbbell Thrusters
Weight: 75/55 lbs (34.02/24.95 kg)
- 2
bar muscle up
Banded Pull-Ups