For TimeMetconBenchmark
The Assignment
21-15-9
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
21Overhead Squat
↳ 95/65 lbs (43/29 kg)
Row
Male/Female distance
15Overhead Squat
↳ 95/65 lbs (43/29 kg)
Row
Male/Female distance
9Overhead Squat
↳ 95/65 lbs (43/29 kg)
Row
Male/Female distance
Coaching Tips
Strategy
- 1Break up overhead squats into manageable sets (e.g., 7-7-7 for 21)
- 2Focus on maintaining a stable core during the overhead squat
- 3Keep breathing steady during the row to maintain pace
- 4Use the row as an active recovery to prepare for the next set of overhead squats
- 5Prioritize form over speed; it’s better to complete the reps correctly than to rush and risk injury.
Safety Considerations
Technical Focus
Ensure proper overhead position to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min(Use this to get used to the rower.)
Mobility Warm-Up:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 Overhead Stretch(Focus on stretching the shoulders.)
- 10 Hip Openers(Dynamic leg swings.)
Activation:
2 rounds- 5-8 Overhead Squat (PVC or Light Bar)(Focus on form.)
- Row (Light Pace) - 30 sec(Moderate pace, focus on technique.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
row
Scaled
Reduce weight by ~40%.
- 1
overhead squat
Weight: 55/35 lbs (25/16 kg)
- 2
row