For TimeMetconBenchmark
6 Pack
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
30 calAssault Air Bike
25Sit-Up
20Lunge
15Kettlebell Swing
↳ 60/45 lbs (27/20 kg)
10Push-Up
5Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike; go hard but save some energy for later rounds.
- 2Break up the Sit-Ups and Push-Ups if fatigue sets in; consider reps of 10-15 for Sit-Ups and 5-8 for Push-Ups.
- 3Keep Lunges unbroken if possible; focus on maintaining good posture throughout the movement.
- 4Prepare to transition quickly between movements; practice quick resets after each exercise.
Safety Considerations
Technical Focus
Ensure proper form in the Kettlebell Swing to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike(Easy pace to get the blood flowing.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or stick.)
- 10 Cat-Cow Stretch(Focus on spinal mobility.)
Activation:
2 rounds- 10 Kettlebell Deadlifts(Use light kettlebell.)
- 5 Push-Ups(Focus on form.)
- 10 each leg Walking Lunges(Keep torso upright.)
Scaling Options
Intermediate
Reduce loaded movements by roughly 20%.
- 1
kettlebell swing
Reduce kettlebell weight.
Weight: 50/35 lbs (22.7/15.9 kg)
- 2
chest to bar pull up
Perform standard Pull-Ups.
Scaled
Reduce loaded movements by roughly 40%.
- 1
kettlebell swing
Use lighter kettlebell.
Weight: 30/20 lbs (13.6/9.1 kg)
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows.