For TimeMetconBenchmark
TPT9000
9 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
100 mRun
Then, 9 Rounds of:
8 Burpees
26 Kettlebell Swings (44/35 lbs)
21 Wall Ball Shots (20/14 lbs, 10/9 ft)
100m Run
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the runs - maintain a steady speed instead of sprinting to avoid early fatigue.
- 2Break tough sets like kettlebell swings and wall balls into smaller, manageable sets; for instance, consider 10-10 for wall balls.
- 3Focus on full extension at the top of the kettlebell swing to engage the hips effectively and prevent excessive strain on the lower back.
- 4Time your transitions carefully; being efficient between movements will save you energy in the long run.
- 5Keep your burpees smooth and rhythmical to minimize energy expenditure - try jumping up instead of stepping up after each rep.
Safety Considerations
Technical Focus
Monitor back position during kettlebell swings to prevent rounding.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Match the heart rate you'll reach during runs.)
Mobility:
- 30 sec Hip Flexor Stretch(Focus on loosening up legs and hips.)
- 10-15 Shoulder Dislocates(Warm up shoulders for wall balls.)
- 10 each side Spinal Twists(Engage the core and back.)
Activation:
2 rounds- 10 Light Kettlebell Swings(Use a lighter kettlebell to warm up.)
- 5 Burpee Practice(Focus on form and cadence.)
- 5 Wall Ball Shots (Light)(Use a lighter ball to get the motion right.)
Scaling Options
Intermediate
Reduce kettlebell and wall ball weights by approximately 20%
- 1
kettlebell swing
Use lighter kettlebell
Weight: 35/28 lbs (15.9/12.7 kg)
- 2
wall ball shot
Use a lighter wall ball
Weight: 16/11 lbs (7.3/5 kg)
Scaled
Reduce kettlebell and wall ball weights by approximately 40% and replace pull-ups with assisted variations.
- 1
kettlebell swing
Use a much lighter kettlebell
Weight: 26/21 lbs (11.8/9.5 kg)
- 2
wall ball shot
Use a much lighter wall ball
Weight: 12/8 lbs (5.4/3.6 kg)
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