For TimeMetconBenchmark
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6 Rounds
Gymnastics
Weightlifting
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Workout Details
For Time
6 Rounds for Time:
60Double-Under
30Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Burpee
Coaching Tips
Strategy
- 1Break double-unders into manageable sets if you're not proficient; aim for quick singles instead.
- 2Keep your kettlebell swings above parallel to maintain form and reduce the risk of injury.
- 3During burpees, focus on a steady rhythm; try not to rush, as form breakdown can lead to injury.
- 4Transition quickly between movements; set up your station to minimize downtime.
- 5Pace yourself on the double-unders; especially in later rounds, find your sustainable speed.
Safety Considerations
Technical Focus
Maintain proper jump height for double-unders to avoid tripping.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 1-2 min
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates with PVC - 30 sec
- 10 per side Thoracic Spine Rotations - 30 sec
Activation:
2 rounds- 10 Light Kettlebell Swings - 15 sec(Use a lighter kettlebell.)
- 5 Burpees to a Broad Jump - 15 sec
- 10 Double-Under Attempts - 30 sec(Practice timing.)
Scaling Options
Intermediate
Reduce weights and reps moderately.
- 1
kettlebell swing
Kettlebell Swings at reduced weight
Weight: 42/26 lbs (19/12 kg)
- 2
double unders
50 single-unders instead of double-unders
- 3
burpee
12 burpees instead of 15
Scaled
Reduce weights and reps further for beginners.
- 1
kettlebell swing
Kettlebell Swings at a lower weight
Weight: 35/20 lbs (16/9 kg)
- 2
double unders
30 single-unders instead of double-unders
- 3
burpee
8 burpees instead of 15