For TimeMetconBenchmark
Bad Karma
50-40-30-20-10
Weightlifting
Solo
Workout Details
For Time
For Time:
50-40-30-20-10 reps of:
Barbell Curls
↳ 45/35 lbs (20/16 kg)
10-20-30-40-50 reps of:
Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Break up the Barbell Curls into manageable sets, aiming for no more than 15 reps at a time to maintain form.
- 2Transition quickly between the two exercises to keep heart rate elevated and maximize metabolic effect.
- 3Focus on maintaining a straight back during Kettlebell Swings to utilize your hips and glutes effectively, not just your lower back.
- 4During the ladder, increase efforts on Kettlebell Swings as they come down in reps to maintain intensity.
- 5Hydrate adequately, especially between the two exercises to maintain performance.
Safety Considerations
Technical Focus
Monitor for proper posture during curls to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min at a light pace Rowing - 2 min(Light and steady pace.)
Mobility:
- 10 Shoulder Dislocates(Using a band or PVC.)
- 10 each side Hip Openers
- 10 each leg Dynamic Hamstring Swings
Activation:
2 rounds- 10 Light Barbell Curls(Use an empty barbell or reduced weight.)
- 10 Kettlebell Swings (light weight)(Use a lighter kettlebell for activation.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and adjust reps as needed.
- 1
barbell curls
Use 36 lbs for males, 28 lbs for females.
Weight: 36/28 lbs (16/13 kg)
- 2
kettlebell swings
Use 42 lbs for males, 28 lbs for females.
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce weight by approximately 40% and modify movements as needed.
- 1
barbell curls
Use 27 lbs for males, 21 lbs for females.
Weight: 27/21 lbs (12/9 kg)
- 2
kettlebell swings
Use 32 lbs for males, 21 lbs for females.
Weight: 32/21 lbs (14/9 kg)