For TimeMetconBenchmark

New York Dust Off

Gymnastics

Weightlifting

Team of 3

Workout Details

For Time

For Time (in a Team of 3):

35Kettlebell Deadlift

↳ 72/55 lbs (33/25 kg)

100 mKettlebell Suitcase Carry

↳ 72/55 lbs (33/25 kg)

100m Kettlebell Suitcase Carry (72/55 lb)

4 Rounds of:

20 Pull-Ups

30 Sit-Ups

2 Rounds of:

8 Hand Release Push-Ups

100m Weighted Kettlebell Side Shuffle (55/35 lb)

During rest, complete as many Air Squats as possible.

Finally, complete:

60 Synchro Burpees

Coaching Tips

Strategy

1Pace the kettlebell movements considering the cumulative fatigue, and transition quickly between team members during the carries.
2Break the pull-ups into manageable sets if fatigue sets in; consider 5-5 or 6-4 breakdowns to maintain movement quality.
3On sit-ups, keep tempo consistent and avoid rushing to minimize lower back strain.
4For hand release push-ups, focus on form; avoid pushing off the ground too forcefully.
5On kettlebell side shuffles, maintain lateral control and balance; don’t let the kettlebell swing wildly.

Safety Considerations

Technical Focus

Watch for rounded backs during kettlebell deadlifts and incorrect pulling technique on pull-ups.

Recommended Warm-Up

General Warm-Up:

500m Row Erg - 2-3 min(Easy pace to elevate heart rate.)

Mobility:

30 seconds each side Hip Flexor Stretch - 30 sec(Hold each stretch for 30 seconds.)
10-15 Shoulder Dislocates - 30 sec(Use a band or a stick.)
5 each side Kettlebell Windmills - 30 sec(Use a light kettlebell to increase shoulder mobility.)

Activation:

2 rounds

8-10 Kettlebell Deadlift (light)(Focus on technique.)
15-20 sec Pull-Up Hang(Active hang for shoulder activation.)
10-15 Air Squat(Focus on form and depth.)

Scaling Options

Intermediate

Reduce weights and modify movements for effective scaling.

1
kettlebell deadlift
Weight: 58/44 lbs (26/20 kg)
2
kettlebell suitcase carry
Weight: 58/44 lbs (26/20 kg)
3
pull up
Banded Pull-Up
4
sit up
5
hand release push up
Knee Hand Release Push-Ups
6
weighted kettlebell side shuffle
Weight: 44/29 lbs (20/13 kg)
7
synchro burpee
8
air squat

Scaled

Significantly reduce weights and modify majority of movements for accessibility.

1
kettlebell deadlift
Weight: 43/35 lbs (20/16 kg)
2
kettlebell suitcase carry
Weight: 43/35 lbs (20/16 kg)
3
pull up
Ring Rows
4
sit up
5
hand release push up
Push-Ups on Knees
6
weighted kettlebell side shuffle
Weight: 29/20 lbs (13/9 kg)
7
synchro burpee
8
air squat

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