OtherMetconBenchmark
OPEX Lactic Test
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
3 Rounds at Max Effort:
250 mRow
10Kettlebell Swing
↳ 70/56 lbs (32/25 kg)
10Burpee
10Kettlebell Swing
↳ 70/56 lbs (32/25 kg)
10Burpee
10Kettlebell Swing
↳ 70/56 lbs (32/25 kg)
250 mRow
12 Minutes Rest
Coaching Tips
Strategy
- 1Focus on maintaining a smooth and powerful stroke on the rower. Find your rhythm early.
- 2Break up kettlebell swings into sets if needed (5s or 3s) to maintain form.
- 3Complete burpees with an emphasis on jumping high at the finish for effectiveness; use a controlled descent.
- 4Strategically use brief transitions to regain your breath between movements, especially before kettlebell swings after burpees.
- 5Minimize downtime; get back on the rower quickly after each round.
Safety Considerations
Technical Focus
Maintain a flat back during kettlebell swings to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 250m Rowing
Mobility Drills:
- 30 sec Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates
- 5 each leg Dynamic Lunges
Activation Set:
2 rounds- 10 Kettlebell Swing (Light)
- 5 Burpee (Slow Pace)
- 100m Rowing (Easy Pace)
Scaling Options
Intermediate
Reduce kettlebell weight and burpee speed.
- 1
kettlebell swing
Use a lighter kettlebell
Weight: 56/44 lbs (25/20 kg)
- 2
burpee
Perform step-back burpees instead of jumping
- 3
row
Row at a slower pace
Scaled
Significantly reduce kettlebell weight and simplify movements.
- 1
kettlebell swing
Use a lighter kettlebell
Weight: 35/26 lbs (16/12 kg)
- 2
burpee
Perform assisted burpees (knee drop) and reduce burpee count to 5
- 3
row
Row half the distance (125m) basis on fitness level.
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