For TimeMetconBenchmark10:00
Megan
21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Burpee
Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
Double-Under
Coaching Tips
Strategy
- 1Maintain a strong core and a neutral spine while performing burpees to prevent unnecessary strain on the back.
- 2For kettlebell swings, focus on using your hips to generate power; avoid using only your arms to lift the kettlebell.
- 3Optimize your double-unders by finding a rhythm; try to minimize your jumps to conserve energy.
- 4Break the sets into manageable chunks if you feel fatigued, especially on the last round. For example: 15-6 or 12-9-6 for safety and efficiency.
- 5Transition quickly between movements to maintain your heart rate, but ensure that your form remains solid on each exercise.
Safety Considerations
Technical Focus
Watch for excessive back extension during Kettlebell swings.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 10 reps Squat Stretch
- 10 reps Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
Activation:
2 rounds- 3-5 reps Burpee(Focus on smooth form.)
- 5-10 reps Kettlebell Swing(Use a light kettlebell.)
- 10-15 reps Single-Under(Focus on technique and rhythm.)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%, and substitute 60 single-unders for every double-under.
- 1
kettlebell swing
Weight: 42/28 lbs (19/13 kg)
- 2
double under
Single-Under
Scaled
Reduce kettlebell weight by ~40%, and substitute 40 single-unders for every double-under.
- 1
kettlebell swing
Weight: 32/20 lbs (14/9 kg)
- 2
double under
Single-Under