For TimeMetconBenchmark20:00
Irvine
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
- 1Run400 m
- 2Push-Up23 reps
- 3Goblet Squat53 reps
53/35 lbs (24/16 kg)
- 4Run400 m
- 5Push-Up23 reps
- 6Kettlebell Swing53 reps
53/35 lbs (24/16 kg)
- 7Run400 m
Note: Use appropriate weights for kettlebell movements (53 lbs for men, 35 lbs for women).
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to conserve energy for the kettlebell swings and squats.
- 2Focus on form during the push-ups to avoid fatigue and potential injury.
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- Bodyweight Squat(10)
- Inchworm(5)
- Push-Up(10)
Scaling Options
Intermediate
Reduce reps to 40 goblet squats and kettlebell swings, and use lighter kettlebell weight (35/26 lbs).
- 1
goblet squat
Reduce reps to 40
Weight: 35/26 lbs (16/12 kg)
- 2
kettlebell swing
Reduce reps to 40
Weight: 35/26 lbs (16/12 kg)
Scaled
Use bodyweight squats instead of kettlebell squats, and knee push-ups instead of regular push-ups.
- 1
goblet squat
Replace with Bodyweight Squats
- 2
push up
Replace with Knee Push-Ups