For TimeMetconBenchmark
Leath
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds for Time:
4Burpee Box Jump Overs
9American Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
20Push-Up
24Air Squat
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds to prevent burnout, especially during the box jump overs and kettlebell swings.
- 2Keep the burpee box jump overs unbroken if possible; however, feel free to break them into smaller sets if fatigue sets in.
- 3Use a steady breathing pattern during push-ups to maintain form and consistency throughout the 20 reps.
- 4Focus on depth and control during air squats to leverage the full range of motion and avoid any hip or knee issues.
- 5Plan your transitions strategically, ensuring you minimize downtime between movements.
Safety Considerations
Technical Focus
Maintain a neutral spine during all movements.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 2-3 min(Use a moderate pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Use a PVC pipe or band.)
- 10 Dynamic Squats(Focus on warming up the legs.)
Activation:
2 rounds- 3 Burpee Box Jump Overs (Without Jumping) - 30 sec(Focus on form.)
- 5 American Kettlebell Swings (Light Weight) - 30 sec(Emphasize full extension.)
- 5 Push-Ups - 30 sec(Ensure proper form.)
- 5 Air Squats - 30 sec(Use full range of motion.)
Scaling Options
Intermediate
Reduce reps for each movement and decrease the kettlebell weight by ~20%.
- 1
burpee box jump overs
4 Burpee Box Step-Ups.
- 2
american kettlebell swings
9 Kettlebell Swings.
Weight: 42/26 lbs (19/12 kg)
- 3
push up
15 Knee Push-Ups.
- 4
air squat
20 Air Squats.
Scaled
Further reduce reps and decrease the kettlebell weight by ~40%.
- 1
burpee box jump overs
2 Burpee Box Step-Ups.
- 2
american kettlebell swings
5 Kettlebell Swings.
Weight: 32/20 lbs (14/9 kg)
- 3
push up
10 Knee Push-Ups.
- 4
air squat
15 Air Squats.