For TimeMetconBenchmark
Leath
10 Rounds
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
4Burpee Box Jump Over
9American Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
20Push-Up
24Air Squat
Coaching Tips
Strategy
- 1Focus on consistent pacing throughout, aiming for steady breathing.
- 2Perform Burpee Box Jump Overs in sets if necessary to maintain good form, especially toward later rounds.
- 3Keep the kettlebell close to your body on swings to utilize momentum effectively.
- 4For Push-Ups, utilize a slightly wider grip for better shoulder comfort, aiming to maintain a straight body line.
- 5Micro-rest during transitions can help maintain overall speed and form.
- 6Break Air Squats into smaller sets if fatigue sets in, to avoid form breakdown.
Safety Considerations
Technical Focus
Ensure proper landing technique on box jumps to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Focus on warming up legs and back.)
Mobility:
- 10 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 each direction Ankle Rolls
Activation:
2 rounds- 5 Burpee
- 5 Kettlebell Deadlift(Lightweight to activate the hips.)
- 5 sec hold at the bottom Push-Up Hold
- 10 Air Squat
Scaling Options
Intermediate
Reduce weights and movement complexity slightly.
- 1
burpee box jump over
Burpee Box Step-Over
- 2
american kettlebell swing
Use lighter kettlebell
Weight: 42/26 lbs (19/12 kg)
- 3
push up
Knee Push-Ups
- 4
air squat
Hold onto a support
Scaled
Considerably reduce reps and/or modify movements.
- 1
burpee box jump over
Box Step-Over
- 2
american kettlebell swing
Dumbbell Deadlift
Weight: 35/20 lbs (16/9 kg)
- 3
push up
Wall Push-Ups
- 4
air squat
Air Squats assisted by a rail