For TimeMetconBenchmark
The Assignment
21-15-9
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Overhead Squat
↳ 95/65 lbs (43/29 kg)
Row
500m for men, 400m for women
Coaching Tips
Strategy
- 1Focus on maintaining an upright torso during overhead squats to engage the right muscles effectively.
- 2Break the 21-15-9 rep scheme if needed, especially on overhead squats, to avoid early fatigue.
- 3Transition quickly from the last squat to the rower to maximize efficiency and minimize rest.
- 4Keep the rower settings appropriate to your rowing capacity, pacing may be crucial here.
- 5Focus on consistency rather than speed; control your form throughout to prevent injury.
Safety Considerations
Technical Focus
Keep a neutral spine during the overhead squat to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing - 2 min easy(Start with a slow pace to get the heart rate up.)
Mobility Stretches:
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 Overhead Squat Stretch - 30 sec(Hold a light weight and focus on form.)
- 10 Hip Flexor Stretch - 30 sec each leg(Help loosen up the hips.)
Movement Activation:
2 rounds- 5-10 Overhead Squats (PVC)(Perform with a PVC pipe for proper form.)
- 10 Air Squats(Focus on depth and form.)
- 10 Dynamic Rows (Light Resistance)(Use light resistance to activate back muscles.)
Scaling Options
Intermediate
Reduce weights and distances for intermediate level.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
row
Reduce distance to 400m for men, 300m for women.
Scaled
Reduce weights and use alternative movements for scaling.
- 1
overhead squat
Use a lighter bar or a medicine ball for squat.
Weight: 45/35 lbs (20/16 kg)
- 2
row
Reduce distance to 300m for men, 200m for women.