For TimeMetconBenchmark
Pain Parade
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
30 calAssault Air Bike
25AbMat Sit-Up
20Dumbbell Lunge
↳ 35/20 lbs (16/9 kg)
15Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
10Push-Up
5Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Keep a steady pace on the Assault Air Bike to manage your energy for the later movements.
- 2Maintain a strong core during AbMat Sit-Ups to maximize efficiency and avoid strain.
- 3Prioritize form over speed during Dumbbell Lunges; ensure your knee does not pass your toes.
- 4Stay controlled during Kettlebell Swings, using your hips to drive the movement rather than your arms to avoid early fatigue.
- 5Use sets of 5 to break up the Chest-to-Bar Pull-Ups if necessary, focusing on form and breathing.
Safety Considerations
Technical Focus
Ensure proper form during kettlebell swings to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - some reps
- 10 Thoracic Spine Rotations - some reps
Movement Prep:
3 rounds- 5 each side Dumbbell Lunges (light weights)(Focus on balance.)
- 10 Kettlebell Swings (light weight)(Emphasize hip drive.)
Scaling Options
Intermediate
Reduce weights and reps as needed.
- 1
dumbbell lunge
Reduced weight
Weight: 28/15 lbs (12.7/6.8 kg)
- 2
kettlebell swing
Reduced weight
Weight: 35/25 lbs (15.9/11.3 kg)
- 3
chest to bar pull up
7 standard pull-ups
Scaled
Significantly reduce weights and modify movements for comfort.
- 1
dumbbell lunge
Reduced weight
Weight: 20/10 lbs (9.1/4.5 kg)
- 2
kettlebell swing
Reduced weight
Weight: 25/15 lbs (11.3/6.8 kg)
- 3
chest to bar pull up
5 banded pull-ups