For TimeMetconBenchmark
Dork
6 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
60Double-Under
30Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Burpee
Coaching Tips
Strategy
- 1Start with a steady pace on double-unders to avoid burning out early.
- 2Break kettlebell swings into sets if form starts to break down, especially as fatigue sets in.
- 3Maintain a smooth transition between movements to save time, particularly from swings to burpees.
- 4Consider micro-resting between rounds; catch your breath after sets of burpees for better performance on the next round.
- 5Focus on efficient burpee technique to minimize energy expenditure—use your legs to push off the ground.
Safety Considerations
Technical Focus
Ensure proper form on kettlebell swings to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope - 1 min
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates (Band or PVC) - 1 min
- 10 Cat-Cow Stretch - 1 min
Activation:
2 rounds- 10 Air Squat(Focus on depth and posture.)
- 5-10 Kettlebell Deadlift(Use light weight to warm up.)
- 5 Burpee(Practice technique for efficiency.)
Scaling Options
Intermediate
Reduce kettlebell weight by about 20%.
- 1
kettlebell swing
Keep the kettlebell swing but reduce the weight.
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce kettlebell weight by about 40% and modify movements.
- 1
kettlebell swing
Use lighter kettlebell.
Weight: 32/21 lbs (14/9 kg)
- 2
double under
Replace with single-unders.
- 3
burpee
Perform step-back burpees.
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