For TimeMetconBenchmark
YBF
21-15-9
Gymnastics
Weightlifting
Team of 4
Workout Details
For Time
For Time (in a team of 5):
21-15-9 reps of:
Double-Under
Thruster
↳ 50/35 lbs (23/16 kg)
Ring Dip
Squat Clean
↳ 45/25 lbs (20/11 kg)
Deadlift
2x dumbbells
Coaching Tips
Strategy
- 1Split the reps strategically among the team to maintain a strong pace.
- 2Focus on smooth transitions between movements to minimize downtime.
- 3Keep Double-Unders unbroken if possible; practice quick, efficient jumps.
- 4Maintain a consistent tempo on Thrusters; use legs to drive the weight overhead efficiently.
- 5Use your legs on Squat Cleans to prevent upper body fatigue.
- 6For Ring Dips, break reps if failure is a concern to keep the rest of the team moving.
Safety Considerations
Technical Focus
Ensure proper hip hinge during Deadlifts to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope
Mobility:
- 10 Shoulder Dislocates
- 10 sec each leg Hip Flexor Stretch
- 10 sec each side Wrist Stretch
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 5 Push-Ups
- 8 Dumbbell Shoulder Press (light)(Lightweight to prepare shoulders.)
Scaling Options
Intermediate
Weight reduced by ~20% and modifications for advanced movements
- 1
double under
Single-Under
- 2
thruster
Weight: 40/28 lbs (18/13 kg)
- 3
ring dip
Banded Ring Dips
- 4
squat clean
Weight: 36/20 lbs (16/9 kg)
- 5
deadlift
Use 1 dumbbell (weight according to capability)
Scaled
Weight reduced by ~40% and substantial modifications for movements
- 1
double under
Single-Under or Jumping Jacks
- 2
thruster
Weight: 30/20 lbs (14/9 kg)
- 3
ring dip
Push-Ups
- 4
squat clean
Weight: 25/15 lbs (11/7 kg)
- 5
deadlift
Use 1 light dumbbell (weight according to capability)