For TimeMetconBenchmark00:00
The Beach
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
00:00
For Time:
250 ftSwim
50Kettlebell Thrusters
↳ 35/24 lbs (16/11 kg)
30Burpees
500 ftSwim
30Burpees
50Kettlebell Thrusters
↳ 35/24 lbs (16/11 kg)
250 ftSwim
Coaching Tips
Strategy
- 1Pace the swim sections; don’t go all out at the start to conserve energy for burpees and thrusters.
- 2Break kettlebell thrusters into manageable sets (e.g., 10s) to maintain form and avoid fatigue.
- 3Aim for quick transitions between movements to minimize downtime.
- 4Stay consistent with burpees; maintain a rhythm instead of rushing through to avoid burnout.
- 5Use a steady stroke during swimming to manage your energy and maintain pace.
Safety Considerations
Technical Focus
Ensure proper form during kettlebell thrusters to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Light Swim - 2 min easy(Focus on technique.)
Mobility Work:
- Shoulder Stretch - 30 sec(Hold on each side.)
- Hip Flexor Stretch - 30 sec(Hold on each side.)
- Chest Opener - 30 sec(Dynamic movements.)
Activation Sets:
2 rounds- 10 Kettlebell Deadlift(Focus on lifting with legs.)
- 5 Burpees(Moderate pace.)
- 5 Kettlebell Thrusters (light weight)(Focus on form.)
Scaling Options
Intermediate
Reduce weight by ~20% and adjust swim distance where applicable.
- 1
kettlebell thrusters
Weight: 28/19 lbs (13/9 kg)
Scaled
Reduce weight by ~40% and apply alternative movements where needed.
- 1
kettlebell thrusters
Dumbbell Thrusters
Weight: 21/15 lbs (9/7 kg)
- 2
swim
200 yard swim distance