For TimeMetconBenchmark
Mafia 57
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
530 mRun
50Alternating Walking Lunge
38Sit-Up
25Push-Up
19Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
9Burpee Over Kettlebell
Coaching Tips
Strategy
- 1Break up the Push-Ups and Sit-Ups with mini-rests if needed to maintain form throughout the rounds.
- 2Aim to keep the Kettlebell Swings unbroken to maximize efficiency. Use your hips, not your arms, to generate momentum.
- 3Use a consistent pace on the run; a steady pace is better than an all-out sprint to maintain intensity in later movements.
- 4On the Walking Lunges, focus on maintaining form, keeping the knee behind the toe, and pushing through the front heel for maximum muscle engagement.
- 5Plan your transitions between movements, aiming to minimize downtime to keep your heart rate up.
Safety Considerations
Technical Focus
Maintain proper form during Kettlebell Swings and avoid overextension during Burpees.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog - 2 min(Light jog to get the heart rate up.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or stick for a better range of motion.)
- 10 each side Thoracic Rotations - 30 sec
Activation:
2 rounds- 10 Kettlebell Deadlifts (Light)(Light weight, focus on form.)
- 10 each leg Walking Lunges (Bodyweight)
- 5 Burpees (Slow)(Focus on form and movement pattern.)
Scaling Options
Intermediate
Reduce Kettlebell weight and reps slightly.
- 1
kettlebell swing
Use lighter Kettlebell weight.
Weight: 43/26 lbs (19/12 kg)
- 2
burpee over kettlebell
Standard Burpees instead.
Scaled
Reduce Kettlebell weight and modify movements.
- 1
kettlebell swing
Use lighter Kettlebell weight.
Weight: 26/18 lbs (12/8 kg)
- 2
alternating walking lunge
Replace with Bodyweight Lunges.
- 3
burpee over kettlebell
Perform a step-back Burpee.