For TimeMetconBenchmark

Greg Alia

4 Rounds

Monostructural

Gymnastics

Weightlifting

Solo

Workout Details

For Time

4 Rounds For Time:

23Russian Kettlebell Swing

↳ 54/36 lbs (24/16 kg)

1.5/1 pood converted to lbs

23Box Jump

Height in inches

23Sit-Up

23Dumbbell Snatch

↳ 35/25 lbs (16/11 kg)

23Goblet Squat

↳ 54/36 lbs (24/16 kg)

1.5/1 pood converted to lbs

23Double-Under

23Medicine Ball Clean

↳ 20/14 lbs (9/6 kg)

Then:

186 secPlank Hold

Cumulative duration

Coaching Tips

Strategy

1Pace yourself, especially on the Kettlebell Swings and Dumbbell Snatches, to maintain form through the high-rep rounds.
2Consider breaking box jumps into manageable sets (e.g., 12/11) to avoid fatigue and maintain good jumping mechanics.
3On sit-ups, focus on controlled movement; use a pad under your lower back if needed to avoid strain.
4Aim to keep Double-Unders unbroken if proficient; otherwise, revert to single-unders to maintain work rate.
5Transition quickly between movements to minimize downtime, especially before the plank hold.

Safety Considerations

Technical Focus

Monitor for proper form in Kettlebell swings to prevent back injury.

Recommended Warm-Up

General Warm-Up:

60 sec Jump Rope - 60 sec(Focus on light intensity.)

Mobility Work:

5 per side Hip Flexor Stretch - 30 sec(Hold the stretch for 30s each side.)
10 Shoulder Dislocates with PVC - 2 min(Control the movement.)
5 per side Ankle Mobility Stretch - 30 sec(Work on flexibility and range.)

Activation Mini-WOD:

2 rounds

10 Kettlebell Deadlift(Focus on hip hinging.)
10 Box Step-Ups(Step up with control.)
10 Sit-Up(Perform at a controlled tempo.)

Scaling Options

Intermediate

Reduce weights and provide movement modifications.

1
russian kettlebell swing
Weight: 43/27 lbs (19.5/12.25 kg)
2
box jump
Box Step-up
3
sit up
4
dumbbell snatch
Weight: 28/18 lbs (12.5/8.2 kg)
5
goblet squat
Weight: 43/27 lbs (19.5/12.25 kg)
6
double under
Single-Unders
7
medicine ball clean
Weight: 16/10 lbs (7.3/4.5 kg)
8
plank hold

Scaled

Significantly reduce weights and simplify movements.

1
russian kettlebell swing
Weight: 27/18 lbs (12.25/8.2 kg)
2
box jump
Box Step-Up with lower height.
3
sit up
Ab Mat Sit-Ups.
4
dumbbell snatch
Weight: 20/15 lbs (9/6.8 kg)
5
goblet squat
Weight: 27/18 lbs (12.25/8.2 kg)
6
double under
Single-Unders.
7
medicine ball clean
Weight: 10/6 lbs (4.5/2.7 kg)
8
plank hold

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