For TimeMetconBenchmark
Fat Amy
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
50Air Squat
10Burpee
40Sit-Up
10Burpee
30Lunges
Alternating legs
10Burpee
20Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
10Burpee
10 mBear Crawls
10Burpee
20Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
10Burpee
30Lunges
Alternating legs
10Burpee
40Sit-Up
10Burpee
50Air Squat
Coaching Tips
Strategy
- 1Pace burpees throughout to avoid burnout; consider breaking them down into smaller sets if needed.
- 2Maintain good posture during lunges and squats for effective movement and to prevent injury.
- 3For kettlebell swings, prioritize technique—keep your back straight and hinge at the hips rather than squatting down excessively.
- 4Transition quickly between movements to maintain time efficiency, especially after burpees.
Safety Considerations
Technical Focus
Watch for proper form on lunges and squats to avoid knee strain.
Recommended Warm-Up
General Warm-Up: 2 min of light cardio
- 1 min Jumping Jacks
Mobility: 3 min
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates
- 10-12 Cat-Cow Stretch
Activation: 3 min of mini-WOD
2 rounds- 10 10 Air Squats
- 5 5 Burpees
- 10 10 Kettlebell Swings (light)
Scaling Options
Intermediate
Reduce Kettlebell weight; adjust reps on bodyweight movements if needed.
- 1
kettlebell swings
Reduce kettlebell weight.
Weight: 42/26 lbs (19/12 kg)
Scaled
Significantly reduce reps and adjust movements for accessibility.
- 1
kettlebell swings
Reduce kettlebell weight.
Weight: 26/18 lbs (12/8 kg)
- 2
burpees
Perform step-back burpees instead.
- 3
air squats
Reduce reps to 30.
- 4
sit ups
Reduce reps to 20.
- 5
lunges
Reduce reps to 20.