For TimeMetconBenchmark
McCartney
Monostructural
Weightlifting
Gymnastics
Team of 3
Workout Details
For Time
For Time (in a team of 3):
14Dumbbell Thruster
↳ 50/35 lbs (23/16 kg)
34Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
484Double-Under
108Burpee
2000 mRow
18Deadlift
↳ 225/155 lbs (102/70 kg)
18 Deadlifts (225/155 lbs)
Coaching Tips
Strategy
- 1Break the double-unders into smaller sets to avoid fatigue and frustration.
- 2Strategically split the work with your team on the rowing segments for better pacing.
- 3Consider doing burpees in sets of 10 to manage fatigue and recovery time better.
- 4Ensure proper mechanics on the kettlebell swings to avoid back strain; use a hip hinge rather than a squat.
- 5On the deadlifts, focus on a strong setup and controlled descent to avoid injury.
Safety Considerations
Technical Focus
Maintain neutral spine during all movements, especially the deadlift and thruster.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- 10 each side Ankle Mobility Work
Activation:
2 rounds- 5 Dumbbell Thruster (Light Weight)(Focus on form, not weight.)
- 10 Kettlebell Swing (Light Weight)
- 5 Burpee to Jump(Focus on smooth transitions.)
Scaling Options
Intermediate
Reduce weight for kettlebell swings and dumbbell thrusters by ~20%.
- 1
dumbbell thruster
Lighten weight.
Weight: 40/30 lbs (18/14 kg)
- 2
kettlebell swing
Lighten weight.
Weight: 56/40 lbs (25/18 kg)
- 3
deadlift
Lighten weight.
Weight: 180/125 lbs (82/57 kg)
Scaled
Further reduce weight for all loaded movements by ~40%.
- 1
dumbbell thruster
Lighten weight.
Weight: 30/20 lbs (14/9 kg)
- 2
kettlebell swing
Lighten weight.
Weight: 42/26 lbs (19/12 kg)
- 3
deadlift
Lighten weight.
Weight: 135/95 lbs (61/43 kg)