For TimeMetconBenchmark
Whitten
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
22Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
22Box Jump
24/20 inch boxes
400 mRun
22Burpee
22Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
Coaching Tips
Strategy
- 1Break up kettlebell swings into manageable sets to avoid fatigue. Consider 10-12 reps per set.
- 2For box jumps, focus on a steady rhythm and use a safe landing technique to minimize impact.
- 3Run at a steady pace; don’t sprint unless you feel fresh after the kettlebell swings and box jumps.
- 4Plan your burpees to keep your chest and hips moving together; practice efficient transitions between movements.
- 5When performing wall balls, maintain a strong squat position and use your legs to propel the ball for a consistent height.
Safety Considerations
Technical Focus
Maintain hip hinge in kettlebell swings to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jog - 2 min easy
Mobility:
- 5 Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates - 1 min
- 5 Squat Stretch - 30 sec
Activation: 2 Rounds of:
2 rounds- 10 Kettlebell Swing (light weight)(Focus on form.)
- 10 Box Step-ups (light)(Use a lower box.)
- 5 Burpees
Scaling Options
Intermediate
Decrease weights and/or modify movements for safety.
- 1
kettlebell swing
Weight: 56/40 lbs (25/18 kg)
- 2
box jump
Lower height of box jump as necessary.
- 3
run
Brisk walk or jog for shorter distance.
- 4
burpee
Step back and step forward instead of jumping.
- 5
wall ball shot
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Significantly reduce weights and adjust movements for ease.
- 1
kettlebell swing
Weight: 28/20 lbs (12.5/9 kg)
- 2
box jump
Box step-ups or lower height.
- 3
run
Use shorter distance (200m) or brisk walk.
- 4
burpee
Perform on knees.
- 5
wall ball shot
Weight: 10/6 lbs (4.5/2.5 kg)