For TimeMetconBenchmark20:00
Mafia 57
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
5 rounds
- 1Run530 m
- 2Alternating Walking Lunge50 reps
- 3Sit-Up38 reps
- 4Push-Up25 reps
- 5Kettlebell Swing19 reps
53/35 lbs (24/16 kg)
- 6Burpee9 reps
Burpees Over Kettlebell.
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the run.
- 2Use the kettlebell properly; hinge at the hips for swings.
- 3Keep core engaged during sit-ups and push-ups.
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
Reduce distance and reps slightly.
- 1
run
Reduce run to 400m
- 2
walking lunge
Reduce to 40 lunges
- 3
sit up
Reduce to 30 sit-ups
- 4
push up
Reduce to 20 push-ups
- 5
kettlebell swing
Use lighter kettlebell
Weight: 44/26 lbs (20/12 kg)
- 6
burpee
Reduce to 6 burpees
Scaled
Significant reduction in intensity and volume.
- 1
run
Reduce run to 200m
- 2
walking lunge
Reduce to 30 lunges
- 3
sit up
Reduce to 20 sit-ups
- 4
push up
Reduce to 15 push-ups
- 5
kettlebell swing
Use very light kettlebell
Weight: 35/20 lbs (16/9 kg)
- 6
burpee
Reduce to 3 burpees