For TimeMetconBenchmark
King Kettlebell
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
15Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
10Lunge
15 calAssault Air Bike
10Push-Up
15Sit-Up
10Kettlebell Sumo Deadlift High-Pull
↳ 70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Pace yourself in the kettlebell swings and sumo deadlift high-pulls to maintain consistency across all rounds.
- 2Consider breaking up push-ups into smaller sets if needed to maintain form throughout the workout.
- 3Keep transitions quick between movements, especially between the Assault Air Bike and bodyweight movements.
- 4Stay upright on lunges to keep good posture and engage the correct muscle groups.
- 5For sit-ups, focus on controlled movement to maximize core engagement and avoid using momentum.
Safety Considerations
Technical Focus
Ensure proper form on kettlebell movements to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 minutes(Light and steady effort.)
Mobility:
- 30 sec per leg Hip Flexor Stretch - 30 seconds(Open up hips.)
- 10 twists Torso Twists - 1 minutes(Loosen up the spine.)
- 30 sec per arm Shoulder Stretch - 1 minute(Prepare shoulders for kettlebell work.)
Activation:
2 rounds- 10 Kettlebell Swing (light)(Focus on form.)
- 5 per leg Lunge (bodyweight)(Engage core and legs.)
- 5 Push-Up (knee option if necessary)(Warm up the pressing movement.)
Scaling Options
Intermediate
Reduce weights and reps slightly to accommodate fitness level.
- 1
kettlebell swing
Weight: 56/40 lbs (25/18 kg)
- 2
lunge
- 3
assault air bike
- 4
push up
Knee Push-Ups
- 5
sit up
- 6
kettlebell sumo deadlift high pull
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weights significantly and modify movements.
- 1
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
- 2
lunge
Reverse Lunges or Step-Ups
- 3
assault air bike
- 4
push up
Box Push-Ups
- 5
sit up
Ab Mat Sit-Ups
- 6
kettlebell sumo deadlift high pull
Weight: 35/26 lbs (16/12 kg)