K9 Kitt
21 Rounds
Workout Details
- 1Deadlift6 reps
80/60 lbs (36/27 kg)
- 2Hang Power Clean5 reps
80/60 lbs (36/27 kg)
- 3Front Squat4 reps
80/null lbs (36/0 kg)
- 4Shoulder-to-Overhead3 reps
80/60 lbs (36/27 kg)
- 5Weighted Carry61 m
80/60 lbs (36/27 kg)
Note: All weights specified are in lbs.
Coaching Tips
Strategy
- 1Focus on maintaining form, especially during high repetitions.
- 2Break up movements if necessary to maintain technique.
- 3Use a lighter weight carry if necessary to assist in completing all rounds.
Safety Considerations
Technical Focus
Maintaining form on high rep deadlifts
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce to 80% of the prescribed weights and adjust carry distance accordingly.
- 1
deadlift
Weight: 65/50 lbs (29/23 kg)
- 2
hang power clean
Weight: 65/50 lbs (29/23 kg)
- 3
front squat
Weight: 65/ lbs (29/ kg)
- 4
shoulder to overhead
Weight: 65/50 lbs (29/23 kg)
- 5
weighted carry
Weighted Carry less than 200 foot.
Weight: 65/50 lbs (29/23 kg)
Scaled
Reduce to 60% of the prescribed weights; bodyweight should be considered for those unable to lift.
- 1
deadlift
Empty bar for bodyweight.
Weight: 45/35 lbs (20/16 kg)
- 2
hang power clean
Empty bar for bodyweight.
Weight: 45/35 lbs (20/16 kg)
- 3
front squat
Empty bar for bodyweight.
Weight: 45/ lbs (20/ kg)
- 4
shoulder to overhead
Empty bar for bodyweight.
Weight: 45/35 lbs (20/16 kg)
- 5
weighted carry
Weighted Carry shorter distance.
Weight: 35/25 lbs (16/11 kg)