For TimeMetcon
Jagged Kettlebell Deadlift & Stationary Bike & Wall Walk Rush
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
15 calStationary Bike
15 cal for males, 10 cal for females
10Kettlebell Deadlift
↳ 140/106 lbs (64/48 kg)
2 kettlebells used
5Wall Walk
Original WOD
5 Rounds For Time: 15/10 calorie Stationary Bike 10 Kettlebell Deadlifts (2x 70/53 lbs) 5 Wall Walks
Coaching Tips
Strategy
- 1Start strong on the bike to build momentum, but avoid burning out early.
- 2Break the Kettlebell Deadlifts into sets of 5 if needed to maintain form.
- 3Use the wall walk for an effective shoulder workout; control your descent to avoid excess strain.
- 4Maintain a steady pace on the bike to ensure energy for the wall walks later.
- 5Plan your transition between movements efficiently to save time.
Safety Considerations
Technical Focus
Monitor for lower back rounding during Kettlebell Deadlifts.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Stationary Bike - 2 min easy
Mobility:
- 5 each side Hip Flexor Stretch(Focus on hip flexor and hamstring stretches.)
- 10 Shoulder Dislocates(Use a band or PVC pipe to enhance shoulder mobility.)
- 10 Cat-Cow Stretch(Warm up the spine.)
Activation:
2 rounds- 5-10 Kettlebell Deadlift (light)(Focus on form, keeping a neutral spine.)
- 5 Wall Walk (scaled)(Practice control and strength; use a lower height if necessary.)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%.
- 1
kettlebell deadlift
Use lighter kettlebells.
Weight: 112/85 lbs (51/39 kg)
Scaled
Reduce kettlebell weight by ~40% and wall walk height.
- 1
kettlebell deadlift
Use even lighter kettlebells.
Weight: 84/63 lbs (38/29 kg)
- 2
wall walk
Perform incline wall walks or box walks instead.