For TimeMetconBenchmark
Fat Amy
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
50Air Squat
10Burpee
40Sit-Up
10Burpee
30Lunge
alternating legs
10Burpee
20Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
10Burpee
10 mBear Crawl
10Burpee
20Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
10Burpee
30Lunge
alternating legs
10Burpee
40Sit-Up
10Burpee
50Air Squat
Coaching Tips
Strategy
- 1Pace yourself on the Air Squats and Lunges to avoid burning out early; consider breaking down the sets if needed.
- 2Aim to complete Burpees in quick singles if fatigue sets in; don't try to rush through them as form can deteriorate.
- 3For Kettlebell Swings, focus on hip drive and control; ensure you're using the correct weight that allows for good form.
- 4During Bear Crawls, keep your hips low and reach out with opposite hand and foot to maintain stability and balance before moving on to the next movement.
Safety Considerations
Technical Focus
Ensure proper squat depth on Air Squats and maintain good form during Burpees to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light effort to elevate heart rate.)
Mobility:
- 2 per side Hip Flexor Stretch(Hold for 30 seconds.)
- 10 Shoulder Dislocations(Use a band or PVC.)
- 10 Cat-Cow Stretch(Focus on spine mobility.)
Activation:
2 rounds- 10 Air Squats
- 5 Burpees
- 15 Kettlebell Swings(Use a light kettlebell.)
Scaling Options
Intermediate
Reduce workload slightly and offer easier movements
- 1
air squat
- 2
burpee
- 3
sit up
- 4
lunge
- 5
kettlebell swing
Weight: 42/26 lbs (19/12 kg)
- 6
bear crawl
Scaled
Substitute movements or reduce weights significantly to accommodate lower fitness levels.
- 1
air squat
Reduce reps to 25.
- 2
burpee
Step back instead of jumping.
- 3
sit up
Reduce reps to 20.
- 4
lunge
Bodyweight only.
- 5
kettlebell swing
Use a lighter kettlebell.
Weight: 26/18 lbs (12/8 kg)
- 6
bear crawl
Reduce distance to 5 meters.