AMRAPMetcon08:00
Scarlet Duel Kettlebell Swing Crucible
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
08:00
8 min AMRAP:
2, 4, 6... Duel Kettlebell Swings
Duel Kettlebell Swing
Coaching Tips
Strategy
- 1Start with a manageable number of kettlebell swings to maintain form, increasing reps as confidence builds.
- 2Focus on the rhythm of the couplet; manage your intensity to ensure you can complete the round without excessive fatigue.
- 3Use the rowing as an active recovery, pacing yourself to maintain efficiency across rounds.
Safety Considerations
Technical Focus
Monitor hip hinge and back position during kettlebell swings.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility Work:
- 5-10 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 each leg Dynamic Hamstring Stretch
Activation Set:
2 rounds- 10 Light Kettlebell Swing
- 100m Row (easy intensity)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%
- 1
duel kettlebell swing
Weight: 32/24 lbs (14/11 kg)
- 2
row
Scaled
Reduce kettlebell weight by ~40%
- 1
duel kettlebell swing
Weight: 20/15 lbs (9/7 kg)
- 2
row