For TimeMetconBenchmark20:00
Dork
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
6 rounds
- 1Double-Under60 reps
- 2Kettlebell Swing30 reps
53/35 lbs (24/16 kg)
- 3Burpee15 reps
Coaching Tips
Strategy
- 1Maintain a consistent tempo on the double-unders to manage fatigue.
- 2Keep your core engaged during kettlebell swings to optimize performance.
- 3Break burpees into manageable sets if needed to maintain form.
Safety Considerations
Technical Focus
Ensure proper technique in kettlebell swings to avoid injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce repetitions or weight on kettlebell swings
- 1
double under
Reduce to 30 Double-Unders
- 2
kettlebell swing
Use lighter kettlebell
Weight: 44/26 lbs (20/12 kg)
- 3
burpee
Reduce to 10 Burpees
Scaled
Further reduce repetitions and weight
- 1
double under
Single-Under or remove
- 2
kettlebell swing
Use very light kettlebell
Weight: 35/20 lbs (16/9 kg)
- 3
burpee
Reduce to 5 Burpees