For TimeMetconBenchmark10:00
Charlotte
21-15-9
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Overhead Squat
↳ 95/65 lbs (43/29 kg)
Sumo Deadlift High Pull
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the sets, breaking the reps into manageable chunks if needed.
- 2Use a smooth transition between movements, limiting rest time to maximize efficiency.
- 3Focus on form rather than speed, especially during the overhead squat to prevent injury.”,
- 4Prioritize keeping the barbell close to your body during the sumo deadlift high pull to maximize leverage and efficiency.
Safety Considerations
Technical Focus
Ensure proper overhead position to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m or 1-2 min easy Row or Bike - 2-3 min(Choose an ergometer matching WOD movements.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Thoracic Spine Rotations - 30 sec
- 10 Overhead Dislocates with a Band - 30 sec
Activation Warm-Up:
2 rounds- 5-10 Overhead Squat (PVC pipe or light barbell)
- 5-10 Sumo Deadlift High Pull (light weight)
Scaling Options
Intermediate
Reduce weight to approximately 20% less than prescribed weights.
- 1
overhead squat
Keep the movement, but reduce the load.
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
Keep the movement, but reduce the load.
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight to approximately 40% less than prescribed weights or modify movements where needed.
- 1
overhead squat
Use a lighter weight or perform squats without overhead if necessary.
Weight: 55/35 lbs (25/16 kg)
- 2
sumo deadlift high pull
Use a lighter weight or perform kettlebell swings as a modification.
Weight: 55/35 lbs (25/16 kg)