Silent Burpee Broad Jump & Kettlebell Farmer Carry & Sled Pull & Sled Push Rampage
4 Rounds
Workout Details
For Time: 4 Rounds (35 min cap)
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to conserve energy for the sled and kettlebell movements.
- 2Break the sled work into manageable segments—push then pull, focusing on form over speed.
- 3Use short, explosive movements for the Burpee Broad Jumps to maintain jumping power throughout the rounds.
- 4Consider resting briefly between sets of kettlebell carries to regroup your grip strength before the next segment.
- 5Stay mindful of your breathing—control your inhalation and exhalation, especially during the transitions.
Safety Considerations
Technical Focus
Ensure proper sled handling technique to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 200 m Jogging - 2 min(Easy pace to warm-up the legs.)
Mobility Drills:
- 10/side Leg Swings - 30 sec(Forward and side leg swings to loosen up the hips.)
- 10 Shoulder Dislocations - 30 sec(Using a band or PVC pipe.)
- 5/side Hip Circles - 30 sec(To improve hip mobility.)
Activation Rounds:
2 rounds- 5 Kettlebell Deadlifts - 40 sec(Focus on hip hinge mechanics.)
- 10 m Sled Push at Light Weight - 40 sec(Practice the pushing mechanics with low intensity.)
- 5 Burpees - 40 sec(Get the heart rate up with proper burpee form.)
Scaling Options
Intermediate
Reduce weight and distance for sled pushes and pulls; limit kettlebell weight to promote form.
- 1
sled push
Push lighter sled weight.
Weight: 100/70 lbs (45/32 kg)
- 2
sled pull
Pull lighter sled weight.
Weight: 100/70 lbs (45/32 kg)
- 3
kettlebell farmer carry
Use a lighter kettlebell to ensure grip strength.
Weight: 35/25 lbs (16/11 kg)
Scaled
Reduce sled push/pull distance and kettlebell weight; modify burpees as needed.
- 1
sled push
Push with minimal weight or increase distance to 10m.
Weight: 70/50 lbs (32/23 kg)
- 2
sled pull
Pull with minimal weight or increase distance to 10m.
Weight: 70/50 lbs (32/23 kg)
- 3
kettlebell farmer carry
Carry a light kettlebell or a dumbbell.
Weight: 20/15 lbs (9/7 kg)