For TimeMetconBenchmark20:00
Greg Alia
4 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
4 rounds
- 1Russian Kettlebell Swing23 reps
53/35 lbs (24/16 kg)
- 2Box Jump23 reps
24/20 in
- 3Sit-Up23 reps
- 4Dumbbell Snatch23 reps
35/25 lbs (16/11 kg)
- 5Goblet Squat23 reps
53/35 lbs (24/16 kg)
1.5/1 pood
- 6Double-Under23 reps
- 7Medicine Ball Clean23 reps
20/14 lbs (9/6 kg)
- 1Plank Hold0
Coaching Tips
Strategy
- 1Focus on maintaining your core tight during the Plank Hold.
- 2Use a proper hip hinge for Kettlebell Swings to avoid back strain.
- 3Break the Dumbbell Snatches into smaller sets if you start to fatigue.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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 Air Squat
- 5 Inchworm
- 10 Kettlebell Swing(light weight)
Scaling Options
Intermediate
Focus on maintaining the same movements with lighter weights or fewer reps.
- 1
kettlebell swing
Weight reduction
Weight: 35/25 lbs (16/11 kg)
- 2
box jump
Reduce height to 20 inches
- 3
dumbbell
Weight reduction
Weight: 25/20 lbs (11/9 kg)
- 4
medicine ball
Weight reduction
Weight: 14/10 lbs (6/5 kg)
Scaled
Focus on bodyweight or very light movements with a focus on technique.
- 1
kettlebell swing
Bodyweight, with a light kettlebell
- 2
box jump
Box Step-Ups
- 3
dumbbell
Light dumbbell or bodyweight movements
- 4
medicine ball
Light Medicine Ball or none