For TimeMetconBenchmark
Freddy Krueger
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
Burpee
Coaching Tips
Strategy
- 1Start with a steady pace on kettlebell swings to maintain form throughout all sets.
- 2For the burpees, consider breaking them up if fatigue sets in; for example, do them in sets of 5s or 3s to maintain movement quality.
- 3Transition quickly between movements to minimize rest time; however, ensure safe handling of the kettlebell to prevent injury.
- 4Ensure to catch your breath during the kettlebell swings, but focus on maintaining a steady rhythm throughout each set to manage fatigue.
- 5Maintain an active core during both exercises to protect your lower back and ensure proper body positioning.
Safety Considerations
Technical Focus
Ensure proper kettlebell swing mechanics to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 10-15 Kettlebell Swing (light)(Use a significantly lighter kettlebell for warm-up.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec each leg
- 10 Shoulder Dislocates (PVC pipe or band)
- 30 sec each side Wrist stretches - 30 sec each side
Activation:
2 rounds- 5 Kettlebell Swing (light)
- 5 Burpee (practice slow motion)(Focus on form.)
Scaling Options
Intermediate
Reduce weight for kettlebell swings by around 20%
- 1
kettlebell swing
Weight: 56/43 lbs (25/20 kg)
- 2
burpee
Scaled
Reduce weight for kettlebell swings by around 40%
- 1
kettlebell swing
Weight: 42/32 lbs (19/15 kg)
- 2
burpee
Step back instead of jumping.