For TimeMetconBenchmark
Donkey Kong
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Burpees
Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
Box Jumps
6 Lunges after each exercise
Coaching Tips
Strategy
- 1Pace yourself through the 21-15-9 rep scheme, focusing on form and minimizing rest between movements.
- 2Keep the burpees consistent; consider breaking them up into smaller sets if fatigue sets in.
- 3For kettlebell swings, ensure a strong hip snap while maintaining a neutral spine to avoid strain.
- 4Box jumps should be approached with confidence; jump consistently to avoid missteps and lose momentum.
- 5Use a steady rhythm on lunges to keep your heart rate steady, rather than rushing through.
Safety Considerations
Technical Focus
Watch for low back rounding on swings and poor landing mechanics on box jumps.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch
- 5 Chest Opener Stretch
- 5 per side Calf Stretch
Activation: 2 Rounds of:
2 rounds- 5 Kettlebell Deadlifts(Light kettlebell, focus on hinge.)
- 5 per side Box Step-Ups
- 5 per side Bodyweight Lunges
Scaling Options
Intermediate
Reduce weights and reps to accommodate ability level, focusing on form.
- 1
kettlebell swings
Reduce kettlebell weight.
Weight: 43/30 lbs (19/14 kg)
- 2
box jumps
Reduce box height.
Scaled
Further reduction of weights and transition to more manageable movements.
- 1
kettlebell swings
Use a lighter kettlebell.
Weight: 35/25 lbs (16/11 kg)
- 2
box jumps
Replace with box step-ups.
- 3
burpees
Perform inchworms instead of burpees.