For TimeMetconBenchmark20:00

TPT9000

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

20:00

1
Run100 m
2
Burpee8 reps
3
Kettlebell Swing26 reps
44/35 lbs (20/16 kg)
4
Wall Ball21 reps
20/14 lbs (9/6 kg)
10/9 ft target
5
Run100 m

Note: Weighted vest: 20 lbs (14 lbs for women)

Coaching Tips

Strategy

1Focus on maintaining good form especially in burpees and wall balls as fatigue sets in.
2Break the kettlebell swings into sets of 10 if necessary to maintain form.

Safety Considerations

Technical Focus

Monitor for form degradation in burpees and wall balls due to fatigue

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 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Moderate adjustments on weight and rounds will be made.

1
kettlebell swing
Use lighter kettlebells.
Weight: 35/26 lbs (16/12 kg)
2
wall ball
Use lighter wall balls.
Weight: 14/10 lbs (6/5 kg)
3
burpee
Reduce reps to 5.

Scaled

Significant reductions and modifications for beginners.

1
kettlebell swing
Use a very light kettlebell.
Weight: 26/20 lbs (12/9 kg)
2
wall ball
Use a very light wall ball.
Weight: 10/8 lbs (5/4 kg)
3
burpee
Reduce reps to 3.

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