For TimeMetconWeightliftingBenchmark25:00
Wittman
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
7 Rounds For Time:
15Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
15Power Cleans
↳ 95/65 lbs (43/29 kg)
15Box Jumps
24 in/20 in
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 7 rounds to avoid burnout at the start.
- 2Break the reps into manageable sets if you start to feel fatigued, especially on power cleans and box jumps.
- 3Focus on efficiency during transitions between movements to save time.
- 4Consider using a smaller box or stepping up if box jumps become too challenging as fatigue sets in.
- 5Keep movements unbroken if you can, but it's okay to modify if form starts to break down.
Safety Considerations
Technical Focus
Ensure proper hip hinge and knee alignment during kettlebell swings.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Light pace to warm up.)
Mobility:
- 8-10 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 each side Ankle Mobility Stretch
Activation:
2 rounds- 10 Kettlebell Swings (light)
- 5 Power Cleans (empty bar or light weight)
- 8 each leg Box Step-Ups(Focus on form.)
Scaling Options
Intermediate
Reduce weights by 20%
- 1
kettlebell swings
Weight: 42/28 lbs (19/13 kg)
- 2
power cleans
Weight: 76/52 lbs (34/24 kg)
- 3
box jumps
Use a lower box height or box step-ups.
Scaled
Reduce weights by 40% and adjust movements as needed
- 1
kettlebell swings
Weight: 32/20 lbs (15/9 kg)
- 2
power cleans
Weight: 57/39 lbs (26/18 kg)
- 3
box jumps
Box Step-Ups at a lower height.