For TimeWeightliftingBenchmark
K9 Kitt
Weightlifting
Solo
Workout Details
For Time
21 Rounds for Time:
6Deadlifts
↳ 80/60 lbs (36/27 kg)
5Hang Power Cleans
↳ 80/60 lbs (36/27 kg)
4Front Squats
↳ 80/0 lbs (36/0 kg)
3Shoulder-to-Overheads
↳ 80/60 lbs (36/27 kg)
200 ftWeighted Carry
↳ 80/60 lbs (36/27 kg)
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets if necessary, especially towards the later rounds.
- 2Focus on form and technique during the Hang Power Cleans; prioritize speed over weight.
- 3Keep the Front Squats unbroken if possible but consider setting the bar down briefly for short breathers.
- 4Transitions between the movements should be smooth; plan your approach to the bar in advance.
- 5During the Shoulder-to-Overheads, utilize leg drive to help press the weight overhead efficiently.
- 6Maintain a steady pace on the Weighted Carry; don’t rush, emphasize stability.
Safety Considerations
Technical Focus
Ensure proper back alignment during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Dislocates - 1 min(Use a band or PVC pipe.)
- Ankle Mobilizations - 1 min
Activation:
2 rounds- 5 Barbell Deadlifts(Use 45% of WOD weight.)
- 5 Hang Power Cleans (light weight)
- 10 Bodyweight Squats
Scaling Options
Intermediate
Reduce weights by 20% and adjust movements as needed.
- 1
deadlifts
Weight: 64/48 lbs (29/22 kg)
- 2
hang power cleans
Weight: 64/48 lbs (29/22 kg)
- 3
front squats
Weight: 64/ lbs (29/ kg)
- 4
shoulder to overheads
Weight: 64/48 lbs (29/22 kg)
- 5
weighted carry
Weight: 64/48 lbs (29/22 kg)
Scaled
Reduce weights by 40% and utilize modifications.
- 1
deadlifts
Weight: 48/36 lbs (22/16 kg)
- 2
hang power cleans
Weight: 48/36 lbs (22/16 kg)
- 3
front squats
Weight: 48/ lbs (22/ kg)
- 4
shoulder to overheads
Weight: 48/36 lbs (22/16 kg)
- 5
weighted carry
Weight: 48/36 lbs (22/16 kg)