The Alpaca
Workout Details
For Time:
6x32/24 kg kettlebells, decreasing in load
↳ 70.4/52.8 lbs (32/24 kg)
2x32/24 kg kettlebells
↳ 70.4/52.8 lbs (32/24 kg)
4x32/24 kg kettlebells
↳ 70.4/52.8 lbs (32/24 kg)
6x32/24 kg kettlebells
Time Cap: 18 minutes
Coaching Tips
Strategy
- 1Break up the Kettlebell Clean-and-Jerks into manageable sets to avoid fatigue, e.g., 10-10 for 20 reps.
- 2Focus on maintaining form during the sled pushes, pacing yourself to avoid exhaustion early.
- 3Consider the 2 legless rope climbs as a strength endurance test; use a solid transition strategy to save time and energy.
- 4Plan your kettlebell transitions; have the kettlebells set up so you can move directly from the last push to the clean-and-jerks without wasting time.
- 5Keep your core tight during the rope climbs to avoid swinging and maintain efficiency.
Safety Considerations
Technical Focus
Ensure proper sled driving technique to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Ski Erg - 2-3 min(Match the muscle groups and energy systems.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocations - 2 min(Use PVC pipe or light band.)
- 5 Squat to Stand - 2 min
Activation:
2 rounds- 10 Kettlebell Swings(Focusing on hip extension.)
- 20 feet Sled Push (light load)(Light load for muscle activation.)
- 2 Rope Climb Practice (on the ground)
Scaling Options
Intermediate
Reduce kettlebell weight and minimize sled distance.
- 1
sled push
Reduce sled load and distance for intermediate.
Weight: 40/30 lbs (18.1/13.6 kg)
- 2
kettlebell clean and jerk
Use lighter kettlebells.
Weight: 55/35 lbs (24.9/15.9 kg)
- 3
legless rope climb
Regular rope climbs or modifications as needed.
Scaled
Use significantly reduced weights and distances.
- 1
sled push
Shorten sled pushes to 20 feet.
Weight: 20/15 lbs (9.1/6.8 kg)
- 2
kettlebell clean and jerk
Use lighter kettlebells, focus on form.
Weight: 35/26 lbs (15.9/11.8 kg)
- 3
legless rope climb
Practice rope climbing on the ground or use bands.