For TimeWeightliftingBenchmark
BAMF
21-15-9
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Back Squats
↳ 225/155 lbs (102/70 kg)
Front Squats
↳ 205/145 lbs (93/66 kg)
Overhead Squats
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace the first round to avoid burnout – focus on maintaining good form rather than going all out immediately.
- 2Break the sets into manageable chunks if needed (e.g., for Back Squats: 12-9 for the first round)
- 3Ensure proper breathing and core engagement during each squat to maintain stability and control.
- 4Transition quickly between movements to keep intensity high; set up your barbell in advance to avoid delays.
Safety Considerations
Technical Focus
Maintaining a neutral spine and proper depth on squats.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe to improve shoulder mobility.)
- 30 sec per side Ankle Mobility Stretch - 30 sec(Keep heels down while stretching.)
Activation:
2 rounds- 5-10 Back Squats (Empty Bar) - 30 sec(Focus on form.)
- 5-10 Front Squats (Empty Bar) - 30 sec(Emphasize keeping the elbows high.)
- 5-10 Overhead Squats (Empty Bar) - 30 sec(Focus on balance and stability.)
Scaling Options
Intermediate
Reduce weights by approximately 20%
- 1
back squats
No modification, simply reduce weight.
Weight: 180/125 lbs (82/57 kg)
- 2
front squats
No modification, simply reduce weight.
Weight: 165/115 lbs (75/52 kg)
- 3
overhead squats
No modification, simply reduce weight.
Weight: 150/110 lbs (68/50 kg)
Scaled
Reduce weights by approximately 40%
- 1
back squats
No modification, simply reduce weight.
Weight: 135/95 lbs (61/43 kg)
- 2
front squats
No modification, simply reduce weight.
Weight: 125/85 lbs (57/39 kg)
- 3
overhead squats
No modification, simply reduce weight.
Weight: 110/75 lbs (50/34 kg)