For TimeMetconBenchmark
30 Caliber
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
30 calAssault Air Bike
30Box Jump
24/20 in
30Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
30Jumping Pull-Up
30Push Press
↳ 43/35 lbs (20/16 kg)
30Knees-to-Elbows
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Back Extension
30Burpee
30Lunge
30 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself on the bike and focus on efficient transitions between movements.
- 2Keep Box Jumps unbroken if possible; land softly and maintain control.
- 3Use hip drive during Kettlebell Swings to prevent overexerting your back.
- 4For Jumping Pull-Ups, focus on the jump to initiate the pull to conserve energy.
- 5Break Push Presses into manageable sets to maintain form throughout.
- 6Utilize short rest periods to keep your heart rate steady and avoid fatigue.
Safety Considerations
Technical Focus
Ensure form is maintained, especially on high-rep movements like Burpees and Pull-Ups.
Recommended Warm-Up
General Warm-Up:
- 2 min Assault Air Bike (easy pace)
Mobility Focus:
- 30 sec per side Hip Flexor Stretch
- 10 Shoulder Dislocations (with band or PVC)
- 10 Dynamic Chest Opener
Activation Drills:
2 rounds- 10 Kettlebell Deadlifts (lightweight)
- 10 per leg Box Step-Ups (light)
- 5-10 Jumping Pull-Ups (gentle)
Scaling Options
Intermediate
Reduce weights and/or modify movements for better performance; for movements involving weights, reduce by ~20%.
- 1
kettlebell swing
Weight: 43/35 lbs (19.5/15.9 kg)
- 2
push press
Weight: 34/28 lbs (15.4/12.7 kg)
Scaled
Substitute with easier variations and reduce weights by ~40%.
- 1
kettlebell swing
Weight: 32/24 lbs (14.5/10.9 kg)
- 2
jumping pull up
Mechanics focus on assisted banded pull-ups