For TimeMetconBenchmark
Burptacular
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
Kettlebell Thrusters
↳ 70/44 lbs (32/20 kg)
Burpees
Kettlebell Sumo Deadlift High-Pulls
↳ 70/44 lbs (32/20 kg)
Burpees
Kettlebell Swings
↳ 70/44 lbs (32/20 kg)
Coaching Tips
Strategy
- 1Pace yourself through the early reps of burpees to avoid burnout in the later rounds.
- 2Maintain a strong core and proper form on kettlebell lifts to reduce injury risk.
- 3Aim to keep kettlebell movements unbroken if possible; set small targets for the reps instead of focusing on the full set at once.
- 4Use a consistent breathing pattern during the burpees to help manage fatigue and maintain rhythm.
- 5Focus on quick transitions between movements to stay within your time goals.
Safety Considerations
Technical Focus
Ensure proper form in the kettlebell movements to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min(Easy pace to warm-up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or broomstick.)
- 5 Cat-Cow Stretch(Focus on spinal flexibility.)
Activation:
2 rounds- 5 Kettlebell Deadlifts(Light kettlebell to engage posterior chain.)
- 5 Burpees(Focus on technique.)
- 10 Kettlebell Swings(Light weight to warm-up the hips and shoulders.)
Scaling Options
Intermediate
Reduce kettlebell weight by approximately 20%.
- 1
kettlebell thrusters
Reduce weight
Weight: 56/35 lbs (25/16 kg)
- 2
kettlebell sumo deadlift high pulls
Reduce weight
Weight: 56/35 lbs (25/16 kg)
- 3
kettlebell swings
Reduce weight
Weight: 56/35 lbs (25/16 kg)
Scaled
Reduce kettlebell weight by approximately 40%.
- 1
kettlebell thrusters
Reduce weight
Weight: 42/26 lbs (19/12 kg)
- 2
kettlebell sumo deadlift high pulls
Reduce weight
Weight: 42/26 lbs (19/12 kg)
- 3
kettlebell swings
Reduce weight
Weight: 42/26 lbs (19/12 kg)