For TimeMetconBenchmark
Jacinto Storm
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
69Double-Under
69Air Squat
69Push-Up
69Pull-Up
69Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
69Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
69Deadlift
↳ 95/65 lbs (43/29 kg)
69Double-Under
Coaching Tips
Strategy
- 1Maintain a steady pace on the double-unders to avoid fatigue later.
- 2Break down the high-rep movements into manageable sets (e.g., 10-15 reps) to maintain form.
- 3Transition quickly between movements but take short breaks if needed to maintain quality of movement.
- 4Focus on a proper landing during air squats and wall balls to reduce joint stress and enhance performance.
- 5On kettlebell swings, prioritize hip extension for power rather than relying too much on the arms.
Safety Considerations
Technical Focus
Ensure proper form during all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope(Lightly to get the heart rate up.)
Mobility Drills:
- 30 sec each side Hip Flexor Stretch(Stretch to prepare for squats.)
- 10-15 Shoulder Dislocates with PVC(Warm up shoulders for push-ups and pull-ups.)
- 10 each direction Ankle Rolls(Increase ankle mobility for squatting.)
Activation:
2 rounds- 10 Air Squat(Focus on correct form.)
- 5-10 Push-Up(Warm up the chest and shoulder muscles.)
- 10 Kettlebell Swing (light weight)(Ensure proper hip hinge technique.)
Scaling Options
Intermediate
Reduce weight and repetitions for a manageable workout.
- 1
double under
Single-Under
- 2
air squat
Standard Air Squat
- 3
push up
Knee Push-Ups
- 4
pull up
Banded Pull-Ups
- 5
wall ball shot
Weight: 16/10 lbs (7.25/4.5 kg)
- 6
kettlebell swing
Weight: 43/26 lbs (19.5/12 kg)
- 7
deadlift
Weight: 76/39 lbs (34.5/17.5 kg)
Scaled
Significantly reduce weight and adjust movements for accessibility.
- 1
double under
Single-Under
- 2
air squat
Standard Air Squat
- 3
push up
Wall Push-Ups
- 4
pull up
Jumping Pull-Ups
- 5
wall ball shot
Weight: 10/6 lbs (4.5/2.75 kg)
- 6
kettlebell swing
Weight: 26/18 lbs (12/8.5 kg)
- 7
deadlift
Weight: 45/35 lbs (20.5/16 kg)