For TimeMetconBenchmark30:00
Tuder
Gymnastics
Monostructural
Weightlifting
Partner
Workout Details
For Time
30:00
For Time (with a Partner):
30 calRow
each
30 calorie Row (each)
1Deadlift
↳ 365/245 lbs (166/111 kg)
20Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
19American Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
9Bar Over Burpee
9 Bar Over Burpees
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Start with a steady pace on Single-Unders to avoid fatigue; consider breaking them into manageable sets if needed.
- 2On the Row, aim for a consistent pace without burning out; keep an eye on your calorie count and adjust your power output accordingly.
- 3For Deadlifts, maintain a neutral spine; if the weight feels heavy, consider lightening it for better form.
- 4Keep Wall Ball Shots unbroken if possible, but take short breaks if needed to avoid losing rhythm.
- 5For American Kettlebell Swings, focus on using the hip drive for momentum to reduce muscle fatigue in the arms and shoulders.
- 6During Bar Over Burpees, ensure your feet clear the bar to maintain speed and efficiency.
Safety Considerations
Technical Focus
Ensure proper back posture during Deadlifts and engage the core to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row - 2-3 min(At a moderate pace.)
Mobility:
- 5 per side Hip Flexor Stretch(Hold for 30 seconds each side.)
- 10-15 Shoulder Dislocates with PVC Pipe(Focus on flexibility.)
- 10 Cat-Cow Stretches(Help warm up the back.)
Activation:
2 rounds- 5 Deadlifts (empty barbell)(Focus on form.)
- 5 Squat to Press (light weight)(Prepare for Wall Ball Shots.)
- 5-8 Kettlebell Swings (light weight)(Warm up the hamstrings and hips.)
Scaling Options
Intermediate
Reduce overall weights by ~20% and adjust movement complexity.
- 1
deadlifts
Weight: 290/195 lbs (132/88 kg)
- 2
wall ball shots
Weight: 16/11 lbs (7/5 kg)
- 3
american kettlebell swing
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce overall weights by ~40% and opt for simpler movements.
- 1
deadlifts
Weight: 220/145 lbs (100/66 kg)
- 2
wall ball shots
Weight: 12/8 lbs (5/4 kg)
- 3
american kettlebell swing
Reduce reps to 15 instead of 19.
Weight: 35/20 lbs (16/9 kg)