For TimeMetconBenchmark18:00
The Alpaca
Gymnastics
Weightlifting
Solo
Workout Details
For Time
18:00
For Time:
126 ftSled Push
Decreasing load
2Legless Rope Climb
20Kettlebell Clean-and-Jerk
↳ 70/53 lbs (32/24 kg)
42 ftSled Push
2Legless Rope Climb
15Kettlebell Clean-and-Jerk
↳ 70/53 lbs (32/24 kg)
42 ftSled Push
2Legless Rope Climb
10Kettlebell Clean-and-Jerk
↳ 70/53 lbs (32/24 kg)
42 ftSled Push
Coaching Tips
Strategy
- 1Break the Kettlebell Clean-and-Jerk into manageable sets, such as 10-10, to avoid fatigue.
- 2Stay steady on the Sled Push; maintain a consistent pace without overexerting early on.
- 3After the Legless Rope Climbs, take a brief moment to breathe and refocus before the next movement.
- 4Use the transition time efficiently; plan your movements and get equipment ready beforehand.
- 5Keep your grip strong on the kettlebells, and use your legs and hips rather than just your arms for the Clean-and-Jerks.
Safety Considerations
Technical Focus
Ensure proper sled pushing form to avoid lower back strain.
Recommended Warm-Up
General Cardio:
- 2 min easy Row - 2 min(Mimics muscle engagement and warms up the entire body.)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec(Opens hip flexors for Sled Push.)
- 10 Shoulder Dislocates - 30 sec(Improves shoulder mobility for Clean-and-Jerk.)
- 30 sec Wrist Stretch - 30 sec(Prepares wrists for kettlebell movements.)
Activation:
2 rounds- 5 Kettlebell Deadlifts - 30 sec(Engages posterior chain for Clean-and-Jerk.)
- 20 ft Sled Push (light load) - 30 sec(Familiarizes with sled mechanics.)
- 2 Legless Rope Climbs Drill - 1 min(Practice technique on rope for confidence.)
Scaling Options
Intermediate
Reduce kettlebell weight and scale rope climbs to standard climbs.
- 1
sled push
Keep same sled distance.
- 2
legless rope climb
Scale to standard Rope Climbs.
- 3
kettlebell clean and jerk
Use lighter kettlebell weight.
Weight: 55/40 lbs (25/18 kg)
Scaled
Use significantly lighter weights and substitute rope climbs with scaled options.
- 1
sled push
Keep same sled distance.
- 2
legless rope climb
Substitute with Pull-Up or Jump to the first ascent.
- 3
kettlebell clean and jerk
Use light kettlebell weight.
Weight: 40/30 lbs (18/14 kg)