For TimeMetconBenchmark25:00

The Don

66x

Weightlifting

Gymnastics

Monostructural

Solo

Target Effort:

RPE 8/10

Workout Details

For Time

25:00

1
Deadlift66 reps
110/75 lbs (50/34 kg)
2
Box Jump66 reps
24/20 in
3
Kettlebell Swing66 reps
70/35 lbs (32/16 kg)
1.5/1 pood
4
Knees-to-Elbow66 reps
5
Sit-Up66 reps
6
Pull-Up66 reps
7
Thruster66 reps
55/35 lbs (25/16 kg)
8
Wall Ball66 reps
20/14 lbs (9/6 kg)
9
Burpee66 reps
10
Double-Under66 reps

Coaching Tips

Strategy

1Focus on proper form, especially during high repetitions.
2Break down movements into manageable sets if necessary.
3Stay consistent with pacing on cardio-intensive exercises.

Safety Considerations

Technical Focus

Maintain form during high-rep movements

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

Lighter weights for movements and adjustable box height.

1
deadlift
Lighter barbell.
Weight: 95/65 lbs (43/29 kg)
2
box jump
Lower box height.
3
kettlebell swing
Heavier kettlebell.
Weight: 53/35 lbs (24/16 kg)
4
knees to elbow
Knees to waist.
5
sit up
Standard sit-up.
6
pull up
Assisted pull-ups.
7
thruster
Lighter barbell.
Weight: 45/35 lbs (20/16 kg)
8
wall ball
Lighter wall ball.
Weight: 14/10 lbs (6/5 kg)
9
burpee
Standard burpee.
10
double under
Single unders.

Scaled

Significantly reduced load for all movements.

1
deadlift
Light barbell.
Weight: 65/45 lbs (29/20 kg)
2
box jump
Step-ups.
3
kettlebell swing
Light kettlebell.
Weight: 35/26 lbs (16/12 kg)
4
knees to elbow
Knees to chest.
5
sit up
Ab mat sit-ups.
6
pull up
Ring rows.
7
thruster
Bar only.
Weight: 35/20 lbs (16/9 kg)
8
wall ball
Light wall ball.
Weight: 10/8 lbs (5/4 kg)
9
burpee
Standard burpee.
10
double under
Single unders.

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