For TimeMetconBenchmark12:00
Lactic Repeats
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
3 Rounds for Time:
250 mRow
15Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
25Burpee
15Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
250 mRow
12 minute Rest after each round
Coaching Tips
Strategy
- 1Aim for a steady pace on the rower; don't go all out in the first round.
- 2Keep kettlebell swings unbroken if possible, but if tired, break them into sets of 8 and 7.
- 3For burpees, ensure your hips are fully extended at the top before moving to the next rep to stay efficient.
- 4Use the rest periods wisely to catch your breath and prepare for the next round.
- 5Transition quickly between movements; keep your equipment close to maintain flow.
Safety Considerations
Technical Focus
Maintain a neutral spine during kettlebell swings to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing (easy pace) - 2 min(Row at an easy pace to warm up your legs and back.)
Mobility Work:
- 10 Shoulder Dislocations (with band or stick)(Focus on shoulder flexibility for the kettlebell swings.)
- 5 each side Hip Openers(Warm up hips for burpees and kettlebell swings.)
- 10 Cat-Cow Stretch(Loosen the back to avoid injury.)
Activation Movements:
2 rounds- 10 Kettlebell Swings (light weight)(Use a lighter kettlebell to practice form.)
- 5 Burpees (slow pace)(Focus on form, make sure you extend fully at the top.)
Scaling Options
Intermediate
Reduce weights and reps as necessary to maintain form and intensity.
- 1
kettlebell swing
Kettlebell swings with a reduced weight.
Weight: 56/40 lbs (25/18 kg)
- 2
burpee
Perform step-back burpees instead of jumping.
Scaled
Significantly reduce weights and modify movements for inclusivity.
- 1
kettlebell swing
Kettlebell swings with a lighter kettlebell.
Weight: 35/26 lbs (16/12 kg)
- 2
burpee
Perform burpees on knees to reduce difficulty.