For TimeMetconBenchmark

New York Dust Off

Weightlifting

Gymnastics

Team of 3

Workout Details

For Time

For Time (in a Team of 3)

5 Rounds of:

35Kettlebell Deadlift

↳ 72/55 lbs (33/25 kg)

100 mKettlebell Suitcase Carry

↳ 72/55 lbs (33/25 kg)

Then, 4 Rounds of:

20Pull-Up

30Sit-Up

Then, 2 Rounds of:

8Hand Release Push-Up

100 mWeighted Kettlebell Side Shuffle

↳ 55/35 lbs (25/16 kg)

Complete as many Air Squats as possible when not performing other movements.

Finally, complete:

60Synchro Burpee

Note: Follow the leader style. If you are not completing a movement, complete as many Air Squats as possible.

Coaching Tips

Strategy

1Pace yourself during the kettlebell segments to ensure you can maintain form throughout.
2Consider breaking the Pull-Ups into manageable sets (e.g., 5s or 10s) to avoid burnout.
3During the Synchro Burpees, communicate with your teammates to maintain synchronization; this can improve overall timing and efficiency.
4Use transitions wisely; ensure equipment is placed close to transition areas to minimize downtime.
5Hydrate and encourage teammates to do so between rounds, especially during the longer segments.
6Utilize air squat transitions as active recovery while waiting for your turn in other movements.

Safety Considerations

Technical Focus

Ensure proper form during kettlebell lifts and carries to avoid back strain.

Recommended Warm-Up

General Warm-Up:

2 min easy Rowing - 2 min

Mobility:

2 rounds

5 per side Hip Flexor Stretch - 30 sec(Hold each stretch to open up hip flexors.)
10 Shoulder Dislocations with Band - 30 sec(Focus on shoulder mobility.)
10 Cat-Cow Stretch - 30 sec(Engage the spine and promote flexibility.)

Activation:

3 rounds

5 Kettlebell Deadlifts(Use a lighter kettlebell.)
3-5 Pull-Ups(Use bands if necessary.)
10 Sit-Ups(Focus on controlled movements.)

Scaling Options

Intermediate

Reduce kettlebell weights and pull-up volume to maintain intensity without compromising form.

1
kettlebell deadlift
Reduce kettlebell weight
Weight: 58/44 lbs (26/20 kg)
2
kettlebell suitcase carry
Reduce kettlebell weight
Weight: 58/44 lbs (26/20 kg)
3
pull up
Banded Pull-Ups
4
sit up
5
hand release push up
6
weighted kettlebell side shuffle
Reduce kettlebell weight
Weight: 45/30 lbs (20/14 kg)
7
synchro burpee

Scaled

Significantly reduce weights and substitute bodyweight movements where necessary.

1
kettlebell deadlift
Reduce kettlebell weight further
Weight: 36/26 lbs (16/12 kg)
2
kettlebell suitcase carry
Reduce kettlebell weight further
Weight: 36/26 lbs (16/12 kg)
3
pull up
Ring Rows or Assisted Pull-Ups
4
sit up
5
hand release push up
Knee Push-Ups
6
weighted kettlebell side shuffle
Bodyweight Side Shuffles
Weight: 20/15 lbs (9/7 kg)
7
synchro burpee

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