For TimeMetconBenchmark
Freddy Krueger
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
Burpee
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the 21-15-9 structure. Break it down mentally if needed, aiming for manageable sets.
- 2Try to keep the kettlebell swings unbroken in the first round to establish a strong rhythm, but consider breaking them in the later rounds if fatigue sets in.
- 3For burpees, focus on a smooth transition between each rep to maintain momentum and avoid wasting time.
- 4If fatigue hits, take a quick breath at the top of the burpee before heading back down to keep form intact.
- 5Prioritize your core engagement to support your back during the kettlebell swings, helping prevent injury.
Safety Considerations
Technical Focus
Avoid overarching the back during kettlebell swings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates
- 5 Cat-Cow Stretch
Activation:
2 rounds- 5 Kettlebell Deadlifts(Use a light kettlebell.)
- 5 Push-Ups
- 3 Burpee Practice
Scaling Options
Intermediate
Reduce kettlebell weight by approximately 20% and/or reduce reps to 15-12-9.
- 1
kettlebell swing
Use lighter kettlebell for swings.
Weight: 56/43 lbs (25/20 kg)
- 2
burpee
Perform step-back burpees.
Scaled
Reduce kettlebell weight by approximately 40% and/or reduce reps to 9-6-3.
- 1
kettlebell swing
Use a very light kettlebell for swings.
Weight: 42/32 lbs (19/15 kg)
- 2
burpee
Perform burpees from knees or use step-back and step-up.