The Don
Workout Details
For Time
↳ 110/75 lbs (50/34 kg)
Height: 24/20 in
↳ 53/35 lbs (24/16 kg)
↳ 55/35 lbs (25/16 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break the repetitions into manageable sets (e.g., 10s or 15s) to avoid fatigue accumulation.
- 2For movements like pull-ups and knees-to-elbows, focus on maintaining a consistent pace rather than going to failure.
- 3Use the burpees as a chance to catch your breath; don’t go all out and wind yourself before the next movement.
- 4Choose a lighter kettlebell for swings if you're not confident in your form under fatigue.
- 5Transition quickly between movements, but ensure you keep good technique through each rep.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and kettlebell swings to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Light Bike - 2 min(Easy pace to get heart rate up.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Focus on opening the hips.)
- 10-15 Shoulder Dislocates(Using a band or a PVC pipe.)
- 5 per side Thoracic Spine Rotation(Focus on improving upper back mobility.)
Activation Set:
2 rounds- 10-15 Deadlift (Light Weight)(Focus on form.)
- 10 per leg Box Step-Ups
- 10-15 Kettlebell Swings (Light)(Focus on driving through your hips.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and volume to 50 reps per movement.
- 1
deadlift
Weight: 90/60 lbs (40.8/27.2 kg)
- 2
box jump
Reduce height by 2 inches.
- 3
kettlebell swing
Weight: 43/26 lbs (19.5/11.8 kg)
- 4
knees to elbows
Substitute with hanging knee raises.
- 5
sit up
- 6
pull up
Use banded pull-ups.
- 7
thruster
Weight: 45/25 lbs (20.4/11.3 kg)
- 8
wall ball shot
Weight: 15/10 lbs (6.8/4.5 kg)
- 9
burpee
- 10
double under
Substitute with single-unders.
Scaled
Reduce weights by approximately 40% and volume to 30 reps per movement.
- 1
deadlift
Weight: 65/45 lbs (29.5/20.4 kg)
- 2
box jump
Step-ups instead of jumps.
- 3
kettlebell swing
Weight: 26/18 lbs (11.8/8.2 kg)
- 4
knees to elbows
Use hanging leg raises.
- 5
sit up
Use ab mat for comfort.
- 6
pull up
Ring rows instead of pull-ups.
- 7
thruster
Weight: 25/15 lbs (11.3/6.8 kg)
- 8
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 9
burpee
- 10
double under
Substitute with single-unders.
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