Greg Alia
Workout Details
4 Rounds for Time:
↳ 53/35 lbs (24/16 kg)
↳ 35/25 lbs (16/11 kg)
↳ 53/35 lbs (24/16 kg)
↳ 20/14 lbs (9/6 kg)
Then:
3:06 cumulative
Coaching Tips
Strategy
- 1Keep transitions between movements quick to maintain a good pace.
- 2Break the kettlebell swings and dumbbell snatches into manageable sets if needed, e.g., 3 sets of 8.
- 3Focus on rhythm during double-unders; practice single-unders if you're struggling with double-unders.
- 4For the plank hold, find a solid position and breathe steadily; consider lowering the intensity if fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form to avoid lower back strain during kettlebell swings and dumbbell snatches.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 30 Row - 30 sec(or similar ergometer)
Mobility: 3-5 stretches
- 5 Hip Flexor Stretch - 30 sec
- 5 Shoulder Dislocates - 30 sec
- 5 Kneeling Spine Rotations - 30 sec
Activation: 3 rounds of:
2 rounds- 5 Kettlebell Swings - 30 sec(light weight)
- 5 Box Step-Ups - 30 sec
- 5 Sit-Ups - 30 sec
Scaling Options
Intermediate
Reduce weights by approximately 20% and consider modified movements for higher-skill elements.
- 1
russian kettlebell swings
Lower weight
Weight: 43/28 lbs (19.5/12.7 kg)
- 2
box jumps
Jump onto a lower box or perform step-ups
- 3
dumbbell snatches
Lower weight
Weight: 28/20 lbs (12.7/9 kg)
- 4
goblet squats
Lower weight
Weight: 43/28 lbs (19.5/12.7 kg)
- 5
medicine ball cleans
Lower weight
Weight: 15/10 lbs (6.8/4.5 kg)
Scaled
Reduce weights by approximately 40% and modify complex movements to simpler variations.
- 1
russian kettlebell swings
Lower weight
Weight: 32/20 lbs (14.5/9 kg)
- 2
box jumps
Use a low platform or perform step-ups
- 3
dumbbell snatches
Lower weight, perform each arm separately
Weight: 20/15 lbs (9/6.8 kg)
- 4
goblet squats
Lower weight
Weight: 32/20 lbs (14.5/9 kg)
- 5
medicine ball cleans
Lower weight
Weight: 10/6 lbs (4.5/2.7 kg)