For TimeMetconBenchmark
Wittman
7 Rounds
Weightlifting
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
15Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Power Clean
↳ 95/65 lbs (43/29 kg)
15Box Jump
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the workout to minimize fatigue over 7 rounds.
- 2Keep your Kettlebell Swings unbroken to save time and maintain rhythm.
- 3Transition quickly between movements but ensure you are ready for proper form on Box Jumps.
- 4Focus on explosive power during Power Cleans to maximize efficiency and minimize fatigue.
- 5Practice landing softly during Box Jumps to reduce impact on the joints and avoid injury.
Safety Considerations
Technical Focus
Monitor lower back positioning during Kettlebell Swings to avoid rounding.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Adjust pace for warm-up.)
Mobility:
- 5 Hip Opener Stretch
- 10 Shoulder Dislocates
- Ankle Flexor Stretch - 1 min/side
Activation:
2 rounds- 8-10 Kettlebell Deadlifts(Use a light kettlebell.)
- 5 Power Clean Technique Work(Focus on form with light weight.)
- 8 each leg Box Step-Ups(Use the same height as the box to be used in the workout.)
Scaling Options
Intermediate
Reduce kettlebell and barbell weights by approximately 20%.
- 1
kettlebell swing
N/A
Weight: 42/28 lbs (19/13 kg)
- 2
power clean
N/A
Weight: 76/52 lbs (34/24 kg)
- 3
box jump
Reduce box height as necessary.
Scaled
Reduce kettlebell and barbell weights by approximately 40%.
- 1
kettlebell swing
Use a lighter kettlebell or perform Russian swings.
Weight: 32/21 lbs (14/9 kg)
- 2
power clean
Focus on the hip drive before adding weight.
Weight: 57/39 lbs (26/18 kg)
- 3
box jump
Perform step-ups instead of jumps if necessary.