For TimeMetconBenchmark
6 Pack
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
30 calAssault Air Bike
25Sit-Up
20Lunge
15Kettlebell Swings
↳ 60/45 lbs (27/20 kg)
10Push-Up
5Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pacing is critical; start strong but conserve energy for later rounds.
- 2Aim to keep Push-Ups unbroken if possible to save time, but be ready to break them into smaller sets if form fails.
- 3Transition quickly between movements to maintain intensity and keep the heart rate up.
- 4On Lunges, keep your chest up and ensure the knee doesn't go past the toes to prevent injury.
- 5Break down Kettlebell Swings into smaller sets (e.g., 5-8) if needed to maintain form, especially under fatigue.
- 6Focus on full range of motion in Chest-to-Bar Pull-Ups; to achieve this, engage your back muscles effectively.
Safety Considerations
Technical Focus
Ensure proper form during all movements to avoid injury, especially during swinging and pulling.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Assault Air Bike - 1 min(Keep a steady pace.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10 Shoulder Dislocates with Band - 1 min(Focus on full range of motion.)
- 10 Cat-Cow Stretch - 1 min(Warm up the spine.)
Activation:
2 rounds- 10 Kettlebell Swings (light)(Focus on hip hinge and proper form.)
- 10 each leg Bodyweight Lunges(Warm up the legs.)
- 5 Push-Ups(Focus on good form.)
Scaling Options
Intermediate
Reduce kettlebell weight and modify movements as needed.
- 1
kettlebell swings
Kettlebell Swings (45/35 lbs)
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Pull-Up or Banded Pull-Up
Scaled
Dramatically reduce reps and weights, modify movements for ability.
- 1
kettlebell swings
Kettlebell Swings (30/20 lbs)
Weight: 30/20 lbs (14/9 kg)
- 2
chest to bar pull up
Banded Pull-Ups
- 3
push up
Knee Push-Ups