For TimeMetconBenchmark
Irvine
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
23Push-Up
53Goblet Squat
↳ 53/35 lbs (24/16 kg)
400 mRun
23Push-Up
53Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
400 mRun
Coaching Tips
Strategy
- 1Break up the Push-Ups if needed to avoid muscle failure before the runs.
- 2Focus on maintaining a steady pace during the runs; it's better to start slow and build up.
- 3For Goblet Squats, ensure the kettlebell is held securely and engage the core throughout the movement.
- 4Transition quickly between movements, especially between runs and push-ups to save time.
- 5Maintain deep, controlled breathing to sustain endurance throughout the WOD.
Safety Considerations
Technical Focus
Maintain a neutral spine during squats and swings.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jogging - 2-3 min(Easy pace to warm up the body.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Stretch out hip flexors.)
- Shoulder Stretch - 30 sec each side(Loosen shoulders.)
- Ankle Mobility - 30 sec each side(Work on ankle flexibility.)
Activation:
2 rounds- 10 Bodyweight Squats(Focus on form.)
- 5 Push-Ups(Activate upper body.)
- 10 Kettlebell Swings (light weight)(Prioritize hip hinge technique.)
Scaling Options
Intermediate
Reduce weight and adjust push-up variations for skill level.
- 1
goblet squat
Kettlebell Goblet Squats at reduced weight
Weight: 42/25 lbs (19/11 kg)
- 2
push up
Knee Push-Ups
Scaled
Lighter weights and modified movements for all fitness levels.
- 1
goblet squat
Kettlebell Goblet Squats at further reduced weight
Weight: 32/20 lbs (15/9 kg)
- 2
push up
Incline Push-Ups
- 3
run
Walk instead of run for 400m.