For TimeMetconBenchmark20:00
Leath
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
10 rounds
- 1Burpee Box Jump Over4 reps
Box height: 24 in / 20 in
- 2Kettlebell Swing9 reps
53/35 lbs (24/16 kg)
- 3Push-Up20 reps
- 4Air Squat24 reps
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace to complete all 10 rounds.
- 2Break up the Push-Ups and Air Squats into smaller sets if needed to maintain form.
- 3Use a lighter kettlebell for quick sets and to avoid 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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Kettlebell weight reduced to 35/25 lbs.
- 1
kettlebell swing
Weight: 35/25 lbs (16/11 kg)
Scaled
Use lighter kettlebell and push-up variation (e.g., knees) as necessary.
- 1
kettlebell swing
Use lighter kettlebell.
Weight: 26/18 lbs (12/8 kg)
- 2
push up
Knee push-ups as needed.