For TimeMetconGymnasticsBenchmark30:00

New York Dust Off

Weightlifting

Gymnastics

Team of 3

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

5 rounds

1
Kettlebell Deadlift35 reps
72/55 lbs (33/25 kg)
2
Kettlebell Suitcase Carry100 m
72/55 lbs (33/25 kg)

4 rounds

1
Pull-Up20 reps
2
Sit-Up30 reps

2 rounds

1
Hand Release Push-Up8 reps
2
Weighted Kettlebell Side Shuffle100 m
55/35 lbs (25/16 kg)

1
Synchro Burpee60 reps

Note: Follow the leader style. If you are not completing a movement, complete as many Air Squats as possible.

Coaching Tips

Strategy

1Pace the first part to allow for energy in later rounds.
2Focus on form during weighted movements to prevent injury.
3Use the buddy system for encouragement and pacing.

Safety Considerations

Technical Focus

Maintain core engagement during kettlebell movements

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 Air Squat
5 Inchworm
10 Good Morning(bodyweight)

Scaling Options

Intermediate

Reduce kettlebell weights for Kettlebell Deadlifts and Kettlebell Suitcase Carry to 53/35 lbs and 53/35 lbs respectively.

1
deadlift
Use lighter kettlebells.
Weight: 53/35 lbs (24/16 kg)
2
farmer carry
Use lighter kettlebells.
Weight: 53/35 lbs (24/16 kg)
3
pull up
Assisted pull-ups or jumping pull-ups.
4
sit up
Standard sit-ups.
5
push up
Standard push-ups.
6
burpee
Standard burpees.

Scaled

Reduce kettlebell weights for Kettlebell Deadlifts and Kettlebell Suitcase Carry to 35/26 lbs and 35/26 lbs respectively.

1
deadlift
Use lighter kettlebells.
Weight: 35/26 lbs (16/12 kg)
2
farmer carry
Use lighter kettlebells.
Weight: 35/26 lbs (16/12 kg)
3
pull up
Banded pull-ups or jump-assisted pull-ups.
4
sit up
Standard sit-ups.
5
push up
Push-ups from knees.
6
burpee
Step instead of jumping.

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