For TimeMetconBenchmark
King Kettlebell
5 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
15Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
10Lunge
15 calAssault Air Bike
10Push-Up
15Sit-Up
10Kettlebell Sumo Deadlift High-Pull
↳ 70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Break up kettlebell swings and high-pulls into smaller sets if needed to maintain form.
- 2Keep lunges steady, maintaining a vertical chest to ensure proper alignment.
- 3On the Assault Bike, find a rhythm – don't sprint at the start as it will burn you out quickly.
- 4For push-ups, consider elevating your hands if needed to maintain form.
- 5Use controlled movements during sit-ups to engage the core rather than swinging.
Safety Considerations
Technical Focus
Monitor kettlebell form to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 2 min easy
Mobility Warm-Up:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- 10 Torso Twists
Activation Warm-Up:
2 rounds- 10 Kettlebell Swings (Light)(Use light kettlebell)
- 10 Bodyweight Lunges
- 10 Sit-Ups
Scaling Options
Intermediate
Reduce kettlebell weight and modify push-ups.
- 1
kettlebell swing
Weight: 56/42 lbs (25/19 kg)
- 2
push up
Knee Push-Ups
Scaled
Significantly reduce kettlebell weight and modify higher intensity movements.
- 1
kettlebell swing
Weight: 42/30 lbs (19/14 kg)
- 2
push up
Elevated Push-Ups