For TimeMetconBenchmark10:00
Megan
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Burpees
Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
Double-Unders
Coaching Tips
Strategy
- 1Pace yourself during the kettlebell swings; avoid going too fast and losing form.
- 2Aim to keep double-unders unbroken, but if you struggle, consider mixing in singles to maintain momentum.
- 3Plan your transitions carefully to avoid wasting time; keep your kettlebell and jump rope within easy reach.
- 4Focus on making each burpee efficient by landing softly and resetting quickly between reps.
- 5Don't forget to breathe! Keeping your breathing steady will help with fatigue.
Safety Considerations
Technical Focus
Ensure proper landing mechanics in burpees to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row (or equivalent ergometer)
Mobility Focus:
- Hold 30 sec per side Hip Flexor Stretch
- 10 reps Shoulder Dislocates
- 10 reps per leg Dynamic Hamstring Stretch
Activation:
2 rounds- 10 reps Kettlebell Swings (light)(Focus on form and hip drive.)
- 30 sec Jump Rope (single-unders)
- 5 reps Burpees (slow-paced)(Focus on every movement; get comfortable with each step.)
Scaling Options
Intermediate
Reduce kettlebell weight and number of double-unders.
- 1
kettlebell swings
Kettlebell Swings (lighter weight)
Weight: 42/26 lbs (19/12 kg)
- 2
double unders
Single-Unders (timed out)
Scaled
Reduce kettlebell weight significantly and replace double-unders with jumping jacks.
- 1
kettlebell swings
Kettlebell Swings (light)
Weight: 35/20 lbs (16/9 kg)
- 2
double unders
Jumping Jacks (15 reps)