For TimeMetconBenchmark
Lactic Repeats
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
250 mRow
15Kettlebell Swings
↳ 70/53 lbs (32/24 kg)
25Burpees
15Kettlebell Swings
↳ 70/53 lbs (32/24 kg)
250 mRow
Rest 12 minutes after each round
Coaching Tips
Strategy
- 1Pace yourself during the rowing; focus on consistent speed rather than sprinting.
- 2For kettlebell swings, aim to keep a strong core and hinge from the hips to maintain proper form.
- 3With burpees, stay efficient; try to keep a steady rhythm and consider performing them in smaller sets if fatigue sets in.
- 4Utilize the rest periods wisely; focus on breathing and recovering before the next round.
- 5Plan your transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Monitor form on kettlebell swings to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 250m Row - 2 min easy
Mobility:
- 5 per arm Shoulder Stretch(Focus on opening up the shoulders.)
- 5 per side Hip Flexor Stretch(Kneeling hip flexor stretch to loosen up.)
- 10 Cat-Cow Stretches(Focus on spine flexibility.)
Activation:
2 rounds- 10 Kettlebell Swings(Use lighter kettlebell for activation.)
- 5 Burpees(Focus on form and speed.)
Scaling Options
Intermediate
Reduce kettlebell weight and burpee reps
- 1
kettlebell swings
Reduce weight on kettlebell swings.
Weight: 56/40 lbs (25.4/18.1 kg)
- 2
burpees
Reduce burpee reps to 20.
Scaled
Reduce kettlebell weight and burpee reps further
- 1
kettlebell swings
Use a lighter kettlebell.
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
burpees
Reduce burpee reps to 15.