For TimeMetconBenchmark
TPT9000
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
100 mRun
9 Rounds of:
8Burpees
26Kettlebell Swings
↳ 44/35 lbs (20/16 kg)
21Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
10/9 ft target
100 mRun
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs, as they are crucial for recovery between high-intensity movements.
- 2For Burpees, focus on a quick and efficient transition—aim to keep them unbroken or minimize rest between reps.
- 3Utilize a hip hinge in Kettlebell Swings—keep the core tight and ensure proper swing path to avoid lower back strain.
- 4For Wall Ball Shots, focus on full range of motion: getting low in the squat and ensuring the ball reaches the target height.
- 5Use the weight vest wisely; if you notice form breakdown, consider removing it for optimal movement.
- 6Plan your transition times between movements strategically to save time.
Safety Considerations
Technical Focus
Monitor knees collapsing inward during runs and squats.
Recommended Warm-Up
General Warm-Up: 1 Round
- 100 Jogging - 2 min(Easy pace to get warm)
Mobility:
- 2 Hip Flexor Stretch - 30 sec(2 per side)
- 10 Shoulder Dislocates - 1 min(Use a band or dowel)
- 5 Squat Rocks - 1 min(Hold bottom position for a few seconds)
Activation: 2 Rounds
2 rounds- 10 Kettlebell Swings (light) - null
- 5 Wall Ball Shots (light) - null
- 5 Burpees (slow) - null
Scaling Options
Intermediate
Reduce weight by approximately 20% and reduce reps to match capacity.
- 1
kettlebell swings
Weight: 35/26 lbs (15.88/11.79 kg)
- 2
wall ball shots
Weight: 16/10 lbs (7.26/4.54 kg)
Scaled
Reduce weight by approximately 40% and modify movements as appropriate.
- 1
kettlebell swings
Weight: 26/20 lbs (11.79/9.07 kg)
- 2
wall ball shots
Weight: 10/8 lbs (4.54/3.63 kg)
- 3
burpees
Burpee step back instead of jump back.