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2 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
2 Rounds for Time:
25Toes-to-Bar
50 calRow
75Kettlebell Swing
↳ 35.274/26.455 lbs (16/12 kg)
100Burpee
Coaching Tips
Strategy
- 1Maintain a steady pace during Burpees to avoid burnout; consider breaking them into smaller sets if needed.
- 2For Kettlebell Swings, focus on using your hips for power rather than your arms, keeping your arms relaxed.
- 3On the Row, find a rhythm and use your legs effectively; aim for consistent stroke rates instead of all-out efforts.
- 4Break the Toes-to-Bar into manageable sets if you lose form; maintain control to prevent swinging excessively.
Safety Considerations
Technical Focus
Ensure proper form on Toes-to-Bar to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Focus on a smooth, steady pace.)
Mobility Work:
- Hold for 30 sec each side Hip Flexor Stretch - 1 min(Open up the hips for Kettlebell Swings.)
- Hold for 30 sec each side Shoulder Stretch - 1 min(Warm-up the shoulders for Burpees and Kettlebell Swings.)
- Hold for 30 sec each side Lat Stretch - 1 min(Prepare your back for the Toes-to-Bar.)
Activation Exercises:
2 rounds- 10-15 Kettlebell Swing(Focus on using hips.)
- 5-10 Burpee(Practice form, move steadily.)
- 5-10 Toes-to-Bar(Engage core, practice the motion.)
Scaling Options
Intermediate
Reduce Kettlebell weight and reps for Burpees.
- 1
kettlebell swing
Reduce weight for Kettlebell Swings.
Weight: 30/20 lbs (13.607/9.072 kg)
- 2
burpee
Perform a step-back instead of a jump for Burpees.
Scaled
Significantly reduce reps and Kettlebell weight.
- 1
kettlebell swing
Reduce weight for Kettlebell Swings.
Weight: 20/15 lbs (9.072/6.803 kg)
- 2
toes to bar
Substitute with Knee Raises.
- 3
burpee
Perform a step-back instead of a jump for Burpees.