Brimstone Burpee & Kettlebell American Swing & Lunge & Wall Ball Downpour
Workout Details
AMRAP 40 Minutes:
Unbroken
↳ 53/35 lbs (24/16 kg)
Unbroken
↳ 44/33 lbs (20/15 kg)
Unbroken
↳ 20/14 lbs (9/6 kg)
Unbroken
Coaching Tips
Strategy
- 1Maintain a steady pace on the row or run to conserve energy for the unbroken workouts.
- 2Focus on efficient breathing and consistent movement for burpees to avoid fatigue.
- 3Complete kettlebell swings with a full hip extension, and avoid bending the arms during the swing.
- 4During lunges, keep the torso upright and take full steps to maximize range of motion.
- 5Wall balls should be thrown with enough height to ensure good technique while managing fatigue.
Safety Considerations
Technical Focus
Ensure proper form in all movements to prevent injury, particularly during lunges and kettlebell swings.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 Cat-Cow Stretch - 30 sec
Activation:
2 rounds- 10 each leg Bodyweight Lunges
- 10 Kettlebell Swings (light)(Use a light kettlebell)
- 5 Burpees (slow and controlled)(Focus on form)
Scaling Options
Intermediate
Reduce weights and modify movements to maintain intensity without risking form.
- 1
kettlebell american swing
Use lighter kettlebell.
Weight: 44/26 lbs (20/12 kg)
- 2
lunge
Use lighter dumbbells.
Weight: 33/26 lbs (15/12 kg)
- 3
wall ball
Use lighter wall ball.
Weight: 16/10 lbs (7/5 kg)
Scaled
Focus on bodyweight alternatives or significantly reduced weights to complete the workout.
- 1
burpee
Step back into plank instead of jumping.
- 2
kettlebell american swing
Use lighter kettlebell.
Weight: 26/18 lbs (12/8 kg)
- 3
lunge
Bodyweight lunges or lighter dumbbells.
Weight: 25/20 lbs (11/9 kg)
- 4
wall ball
Use a lighter wall ball.
Weight: 10/6 lbs (5/3 kg)