For TimeWeightliftingBenchmark
Bad Karma
Weightlifting
Solo
Workout Details
For Time
For Time:
Barbell Curl
↳ 45/35 lbs (20/16 kg)
Reps: 50-40-30-20-10
Kettlebell Swing
↳ 54/36 lbs (24/16 kg)
Reps: 10-20-30-40-50
Coaching Tips
Strategy
- 1Break up the barbell curls into manageable sets (e.g. 10-15 reps) to prevent fatigue.
- 2Focus on form during kettlebell swings to avoid lower back strain, and ensure you are hinging at the hips rather than squatting too deeply.
- 3Transition smoothly between movements to maintain a good pace throughout the chipper.
- 4Use your legs and hips to drive the kettlebell swing for better efficiency and power.
- 5Maintain a steady breathing pattern to help with endurance as reps increase.
Safety Considerations
Technical Focus
Monitor for proper elbow and wrist alignment during curls.
Recommended Warm-Up
General Warm-Up:
- 2 min Row at a moderate pace - 2 min
Mobility:
- 5-10 Shoulder Stretch - 30 sec
- 5-10 Chest Opener with a Band - 30 sec
- 5-10 Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 10 Light Barbell Curl(Use an empty bar.)
- 10 Kettlebell Swings (Light)(Use a lighter kettlebell.)
Scaling Options
Intermediate
Reduce weight and volume
- 1
barbell curl
Reduce reps to 30-20-10
Weight: 35/25 lbs (15.88/11.34 kg)
- 2
kettlebell swing
Reduce reps to 5-10-15-20-25
Weight: 45/30 lbs (20.41/13.61 kg)
Scaled
Significantly reduce weight and volume
- 1
barbell curl
Reduce reps to 20-15-10
Weight: 25/15 lbs (11.34/6.8 kg)
- 2
kettlebell swing
Reduce reps to 5-10-15-20-25
Weight: 35/20 lbs (15.88/9.07 kg)