For TimeMetconBenchmark
Pain Parade
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
30 calAssault Air Bike
25AbMat Sit-Up
20Dumbbell Lunges
↳ 35/20 lbs (16/9 kg)
15Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
10Push-Up
5Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Air Bike to manage energy for the later rounds.
- 2For AbMat Sit-Ups, focus on controlled movements; keep the core engaged throughout.
- 3Dumbbell Lunges should be performed with an upright torso for stability; switch legs mid-rep for balance if needed.
- 4Kettlebell Swings need to be powerful and dynamic; ensure the hips drive the movement to minimize fatigue.
- 5Push-Ups should be unbroken if possible; consider taking a quick breath at the top if needed.
- 6Complete Chest-to-Bar Pull-Ups with a controlled descent to avoid letting the shoulders drop too quickly.
Safety Considerations
Technical Focus
Ensure proper form on pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy(Maintain a light pace to warm up.)
Mobility Work:
- 3-5 each side Hip Flexor Stretch - 30 sec(Stretch hip flexors for lunges.)
- 3-5 each side Shoulder Stretch - 30 sec(Open up shoulders for pull-ups.)
- 5-10 Cat-Cow Stretch - 30 sec(Loosen the back and core.)
Activation Set:
2 rounds- 10 each leg Bodyweight Lunges(Focus on proper form.)
- 10 Kettlebell Swings (light)(Prepare for kettlebell motion.)
- 5-10 Push-Ups(Activate chest and arms.)
Scaling Options
Intermediate
Reduce weight and slightly decrease reps.
- 1
dumbbell lunges
Reduce weight on Dumbbells.
Weight: 28/15 lbs (12.7/6.8 kg)
- 2
kettlebell swings
Use lighter Kettlebell.
Weight: 40/26 lbs (18.1/11.8 kg)
- 3
chest to bar pull up
Chest-to-bar Pull-ups to regular Pull-ups.
Scaled
Further reduce weight and reps where needed.
- 1
dumbbell lunges
Reduce weight significantly.
Weight: 20/10 lbs (9.1/4.5 kg)
- 2
kettlebell swings
Use a lighter Kettlebell.
Weight: 25/15 lbs (11.3/6.8 kg)
- 3
abmat sit up
Reduce Sit-ups to 15 reps.
- 4
chest to bar pull up
Use bands for assistance.