For TimeMetconBenchmark
Irvine
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
23Push-Up
53Goblet Squat
↳ 53/35 lbs (24/16 kg)
400 mRun
23Push-Up
53Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the bodyweight movements following each run.
- 2Consider breaking the push-ups into manageable sets (e.g., 10-10-3) to avoid muscle fatigue before the subsequent run.
- 3Maintain a steady breathing pattern during the goblet squats and kettlebell swings to ensure stability and endurance throughout the workout.
- 4Remember to keep the weight of the kettlebell close to your body during swings for better control and efficiency.
- 5Focus on a strong lockout at the top of the kettlebell swing to engage the hips adequately.
Safety Considerations
Technical Focus
Ensure proper shoulder and back positioning during kettlebell swings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2-3 min(easy pace)
Mobility Drills:
- 2-3 Shoulder Stretch - 30 sec
- 2-3 Hip Flexor Stretch - 30 sec
- 2-3 Thoracic Spine Rotation - 30 sec
Activation - 2 Rounds of:
2 rounds- 10 10 Push-Ups
- 10 10 Goblet Squats (light weight)
- 15 15 Kettlebell Swings (light weight)
Scaling Options
Intermediate
Reduce weights by ~20% for kettlebell movements and use a less challenging push-up variation.
- 1
push up
Knees Push-Ups
- 2
goblet squat
Weight: 42/28 lbs (19/13 kg)
- 3
kettlebell swing
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce weights by ~40% and modify movements as necessary.
- 1
push up
Incline Push-Ups
- 2
goblet squat
Weight: 32/21 lbs (14/9 kg)
- 3
kettlebell swing
Weight: 32/21 lbs (14/9 kg)