AMRAPMetcon
Frostbite Alternating Pistol Squat & Burpees Over the KB & KB Swing & Wall Walk Typhoon
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
AMRAP 14 Minutes:
10KB Swing
↳ 53/35 lbs (24/16 kg)
10Alternating Pistol Squat
2Wall Walk
10Burpees Over the KB
Coaching Tips
Strategy
- 1Pace yourself throughout the 14 minutes, focusing on maintaining good form rather than going too fast early on.
- 2Break up the KB swings into smaller sets if you're unable to complete them unbroken—consider 5-5 for example.
- 3For alternating pistol squats, focus on one leg at a time to maintain balance and control rather than rushing through each rep.
- 4Focus on quality movement in wall walks, ensuring your shoulders stay engaged and your back flat against the wall to minimize injury potential.
- 5Complete burpees with a strong, fluid movement to efficiently clear the kettlebell. Make sure your feet clear the KB properly.
Safety Considerations
Technical Focus
Watch for lumbar rounding during the KB swing and wall walk.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike - 2-3 min
Mobility Work:
- 30 sec per side Hip Flexor Stretch
- 10 Shoulder Dislocates (with a band or dowel)
- 30 sec per side Ankle Stretch
Activation Mini-WOD:
2 rounds- 5 Kettlebell Deadlifts
- 5 per leg Pistol Squat to a Box or Bench
- 1 Bear Crawl (5 meters)(Focus on moving smoothly with controlled breathing.)
Scaling Options
Intermediate
Reduce weight for KB swings and simplify pistol squats to a box variation.
- 1
kb swing
Weight: 43/26 lbs (19/12 kg)
- 2
alternating pistol squat
Pistol Squats to Box
Scaled
Reduce weight further for KB swings and modify movements to ensure safety and inclusivity.
- 1
kb swing
Weight: 35/20 lbs (16/9 kg)
- 2
alternating pistol squat
Box Step-Ups
- 3
wall walk
Wall Walks on knees (or reduce number to 1)