EMOMMetcon12:00

Dark Burpee & KB Swing Wrath

Weightlifting

Gymnastics

Solo

Workout Details

EMOM

12:00

EMOM 12 Minutes:

10KB Swing

↳ 53/35 lbs (24/16 kg)

5Burpee

Original WOD

EMOM 12 Minutes:
10 KB Swings (24/16 kg)
5 Burpees

Coaching Tips

Strategy

1Maintain a steady pace to avoid burnout by counting out your repetitions in your head.
2Focus on efficient transitions: set your kettlebell down carefully and move swiftly into your burpees.
3Consider breaking the KB swings into smaller sets (e.g., 5-5) if you're approaching muscular failure.
4Keep your burpee mechanics tight; ensure you jump and clap overhead for full range of motion.
5Utilize the first few minutes to find a rhythm; aim to finish each movement in a short, unbroken segment.
6Remember to breathe, especially during the high-rep swings. A rhythmical exhale can help manage fatigue.

Safety Considerations

Technical Focus

Ensure proper hip hinge during KB swings to minimize lower back strain.

Recommended Warm-Up

General Warm-Up:

30 sec Jumping Jacks - 30 sec

Mobility:

5 each side Hip Flexor Stretch
10 Shoulder Dislocates
10 each side Torso Twists

Activation:

2 rounds

10 Kettlebell Deadlifts(Focus on hinging at the hip.)
5 Plank to Push-Up Position(Engage core fully.)

Scaling Options

Intermediate

Reduce kettlebell weight by 20%.

1
kb swing
Use lighter kettlebell.
Weight: 42/28 lbs (19/13 kg)
2
burpee
Perform step-back burpees instead of jump-back.

Scaled

Reduce kettlebell weight by 40%.

1
kb swing
Use significantly lighter kettlebell.
Weight: 31/21 lbs (14/10 kg)
2
burpee
Perform burpees to a target such as a box.

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