For TimeMetconBenchmark
The Beach
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
229 mSwim
50Kettlebell Thruster
↳ 35/24 lbs (16/11 kg)
30Burpee
457 mSwim
30Burpee
50Kettlebell Thruster
↳ 35/24 lbs (16/11 kg)
229 mSwim
Coaching Tips
Strategy
- 1Pace yourself on the swim to maintain energy for the kettlebell thrusters and burpees later on.
- 2Break the Kettlebell Thrusters into manageable sets to maintain form and avoid fatigue.
- 3Stay consistent with burpees; try to maintain a steady rhythm rather than sprinting and burning out quickly.
- 4Transition quickly between movements to save time, especially from the swim to the kettlebell thrusters.
- 5Focus on proper hip drive and not overextending the back during the kettlebell thrusters.
Safety Considerations
Technical Focus
Ensure proper form in the Kettlebell Thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Swim (Light) - 2 min easy(Focus on form and breathing.)
Mobility Warm-Up:
- 5 each side Shoulder Stretch(Hold for 15 seconds.)
- 5 each side Hip Flexor Stretch(Hold for 15 seconds.)
- 5 each side Wrist Stretch(Hold for 15 seconds.)
Activation (2 Rounds):
2 rounds- 10 Kettlebell Swings (Light)(Focus on hip drive.)
- 5 Burpees(Move at a controlled pace.)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%.
- 1
kettlebell thruster
Weight: 28/20 lbs (12.7/9.1 kg)
Scaled
Reduce kettlebell weight by ~40%.
- 1
kettlebell thruster
Weight: 21/14 lbs (9.5/6.4 kg)