For TimeMetconBenchmark
Volkswagen
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Bench Press
bodyweight
Pull-Up
Coaching Tips
Strategy
- 1For the Bench Press, maintain a strong body position; keep your core tight and back flat.
- 2On Pull-Ups, aim to initiate the movement from your shoulder blades rather than just your arms for better efficiency.
- 3Break your sets into smaller, manageable chunks to avoid failure, especially as you approach the last few reps.
- 4Keep transitions between movements quick to maintain your heart rate and pace throughout the WOD.
- 5Monitor your breathing; inhale on the way down for the Bench Press and exhale as you press up.
Safety Considerations
Technical Focus
Ensure proper form in both exercises to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Raise heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Using a PVC pipe or band.)
- 10 Thoracic Rotations(Focus on upper body mobility.)
Activation Sets:
2 rounds- 5 Bench Press (Light Weight)(Use 50% of your working weight.)
- 5-10 Assisted Pull-Ups(Use a band or a low bar.)
Scaling Options
Intermediate
Reduce load for bench press by ~20%.
- 1
bench press
Reduce load to 75% of bodyweight.
Weight: 135/95 lbs (61/43 kg)
- 2
pull up
Banded Pull-ups.
Scaled
Reduce load for bench press by ~40%.
- 1
bench press
Reduce load to 60% of bodyweight.
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Ring Rows.