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Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
25Toes-to-Bars
50 calRow
75Kettlebell Swings
↳ 35/26 lbs (16/12 kg)
100Burpees
Coaching Tips
Strategy
- 1Break the Toes-to-Bars into manageable sets (e.g. 5 sets of 5) to avoid total fatigue.
- 2Pace the Row at a steady speed where you can effectively breathe and recover for your next movements.
- 3Kettlebell Swings should be unbroken if possible; focus on using your hips and legs instead of straining your arms.
- 4For Burpees, find a rhythm and avoid excessive slowing down, aiming for consistent efforts over maximum speed with form.
Safety Considerations
Technical Focus
Ensure a tight core during Toes-to-Bars to prevent swinging.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Row - 1 min
Mobility Work:
- 30 sec each leg Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each wrist Wrist Stretch
Activation Sets:
2 rounds- 10 Kettlebell Swings(Light kettlebell to groove the movement.)
- 5 Burpees
- 5 Toes-to-Bars
Scaling Options
Intermediate
Reduce Kettlebell weight and row calories by approximately 20%.
- 1
kettlebell swings
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
row
Reduce calories by 20. Total of 40 calories.
Scaled
Further reduce Kettlebell weight and increase modifications for Toes-to-Bars, then reduce the row calories by approximately 40%.
- 1
toes to bars
Knees to chest instead of toes-to-bar.
- 2
kettlebell swings
Weight: 20/15 lbs (9.1/6.8 kg)
- 3
row
Reduce calories to 30 total.