OtherMetcon
Electric Burpee & Double Unders & Kettlebell Swing & Sit-Up & Step-Up Grind
Monostructural
Gymnastics
Partner
Workout Details
Other
With a Partner
Buy-In: 50 Burpees
50Burpee
800 mRun
80Sit-Up
80Step-Up
80Double Unders
80Kettlebell Swing
↳ 50/35 lbs (23/16 kg)
600 mRun
60Sit-Up
60Step-Up
60Double Unders
60Kettlebell Swing
400 mRun
40Sit-Up
40Step-Up
40Double Unders
40Kettlebell Swing
200 mRun
20Sit-Up
20Step-Up
20Double Unders
20Kettlebell Swing
Original WOD
With a Partner Buy-In: 50 Burpees 800m Run 80 Sit-Ups 80 Step-Ups 80 Double Unders 80 Kettlebell Swings (50/35 lbs) 600m Run 60 Sit-Ups 60 Step-Ups 60 Double Unders 60 Kettlebell Swings 400m Run 40 Sit-Ups 40 Step-Ups 40 Double Unders 40 Kettlebell Swings 200m Run 20 Sit-Ups 20 Step-Ups 20 Double Unders 20 Kettlebell Swings Cash Out: 50 Burpees
Coaching Tips
Strategy
- 1Partner up strategically, alternating movements to keep the intensity high and manage fatigue.
- 2On the runs, find a sustainable pace that allows for effective recovery without losing time.
- 3For sit-ups, maintain a strong core engagement to prevent lower back strain.
- 4Focus on efficient transitions between movements, especially moving between runs and kettlebell swings.
- 5Perform kettlebell swings with a powerful hip drive but avoid overarching the back by keeping the core tight.
- 6During double unders, keep the elbows close to the body and use the wrists for spinning the rope.
Safety Considerations
Technical Focus
Ensure proper form on the burpees to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run(Start at an easy pace.)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 reps Cat-Cow Stretches
Activation:
2 rounds- 10 reps Kettlebell Swings (light)(Use a light kettlebell.)
- 5-10 reps Burpees (practice)(Focus on technique.)
- 10 reps Sit-Ups (easy)(Engage the core.)
Scaling Options
Intermediate
Reduce kettlebell weight and the number of reps slightly for more manageable workload.
- 1
kettlebell swing
Weight: 40/30 lbs (18/14 kg)
- 2
double unders
Single Under
Scaled
Lower reps and adjust kettlebell weight for accessibility.
- 1
kettlebell swing
Weight: 30/20 lbs (14/9 kg)
- 2
double unders
Jumping Jacks