For TimeMetconBenchmark
Marconi
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
2382 mRow
11Toes-to-Bar
20Air Squat
16Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
16 Kettlebell Swings (53/35 lbs)
Coaching Tips
Strategy
- 1Break the 20 rounds into manageable sets, aiming for unbroken sets of toes-to-bars and air squats where possible.
- 2Pace the row to ensure you have energy for the subsequent rounds; avoid going too hard initially.
- 3Communicate with your partner to maintain a consistent pace, especially during the kettlebell swings.
- 4Use a tempo on the kettlebell swings, focusing on hip drive rather than muscle fatigue to maintain energy.
- 5Take micro-rests as needed to maintain quality of movement rather than pushing through poor form.
Safety Considerations
Technical Focus
Ensure proper form to prevent lower back strain during swings and toes-to-bar.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min easy(Maintain a comfortable pace.)
Mobility Stretches:
- Hip Flexor Stretch - 1 min per side(Focus on opening the hips.)
- Shoulder Dislocations - 1-2 min(Use a resistance band or towel.)
Activation Movements:
2 rounds- 10-15 Kettlebell Swings (Light)(Focus on proper hip hinge.)
- 5-8 Toes-to-Bars (Knees to Chest)(Focus on activating the core.)
Scaling Options
Intermediate
Reduce complex movements and weights by ~20% for a reasonable challenge.
- 1
row
- 2
toes to bars
Knees to Chest
- 3
air squat
- 4
kettlebell swings
Weight: 42/26 lbs (19/12 kg)
Scaled
Reduce repetitions and weight by ~40% for each movement to maintain intensity.
- 1
row
- 2
toes to bars
Banded Pull-ups or Ring Rows
- 3
air squat
Box Squats or Air Squats
- 4
kettlebell swings
Weight: 32/20 lbs (14/9 kg)