For TimeMetconBenchmark
K9 Kitt
21 Rounds
Weightlifting
Solo
Workout Details
For Time
21 Rounds for Time:
6Deadlift
↳ 80/60 lbs (36/27 kg)
5Hang Power Clean
↳ 80/60 lbs (36/27 kg)
4Front Squat
↳ 80/0 lbs (36/0 kg)
3Shoulder-to-Overhead
↳ 80/60 lbs (36/27 kg)
200 ftWeighted Carry
↳ 80/60 lbs (36/27 kg)
Coaching Tips
Strategy
- 1Pace yourself through the 21 rounds; since it's for time, find a consistent rhythm to avoid burnout.
- 2Focus on maintaining proper form especially under fatigue; it's better to take a brief rest than to risk injury.
- 3Consider performing the first few rounds unbroken to assess your capacity, then adjust if you feel fatigued.
- 4On the Weighted Carry, grip it tightly, maintain an upright torso, and keep your core engaged for stability.
- 5For the heavier lifts, have a clear strategy on how to transition between movements to minimize rest time.
Safety Considerations
Technical Focus
Ensure a flat back during all lifts to prevent straining the lower back.
Recommended Warm-Up
General Warm-Up: 2 min Easy Row or Bike
- Rowing - 2 min easy(Focus on maintaining a steady pace.)
Mobility: 3-5 min
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocations with Band(Focus on range of motion.)
- 10 Overhead Stretch(Stretch out shoulders and lats.)
Activation: 3-4 min
2 rounds- 5 Deadlifts with Barbell (light weight)(Focus on form with a lighter weight.)
- 5 Hang Power Cleans (light weight)(Practice the movement pattern.)
- 60 ft Weighted Carry (light)(Ensure proper form for your core.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
deadlift
Weight: 65/50 lbs (29/23 kg)
- 2
hang power clean
Weight: 65/50 lbs (29/23 kg)
- 3
front squat
Weight: 65/ lbs (29/ kg)
- 4
shoulder to overhead
Weight: 65/50 lbs (29/23 kg)
- 5
weighted carry
Weight: 65/50 lbs (29/23 kg)
Scaled
Reduce weights by ~40%.
- 1
deadlift
Weight: 50/35 lbs (23/16 kg)
- 2
hang power clean
Weight: 50/35 lbs (23/16 kg)
- 3
front squat
Weight: 50/ lbs (23/ kg)
- 4
shoulder to overhead
Weight: 50/35 lbs (23/16 kg)
- 5
weighted carry
Weight: 50/35 lbs (23/16 kg)