AMRAPMetcon
Venom Kettlebell Front Rack Hold & L-Sit Hold Reaper
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
18 Minute AMRAP:
30 secL-Sit Hold
feet above 3 x 45lb plates
30 secKettlebell Front Rack Hold
↳ 53/35 lbs (24/16 kg)
1 Full Round = 6 reps (Each 10 second interval = 1 rep)
Original WOD
18 Minute AMRAP: 30 second L-Sit Hold (feet above 3 x 45lb plates) 30 second Kettlebell Front Rack Hold (53/35 lbs) 1 Full Round = 6 reps (Each 10 second interval = 1 rep)
Coaching Tips
Strategy
- 1Aim for a steady pace; both holds can be quite taxing on your grip and core, maintain a consistent effort throughout the AMRAP.
- 2Focus on form, especially in the L-Sit Hold, as quality is more important than duration. If form starts breaking down, release the hold to avoid injury.
- 3Consider breaking the Kettlebell Front Rack Hold into smaller intervals if fatigue sets in quickly during the AMRAP.
- 4Utilize the 10-second intervals to your advantage when counting total reps; try to maintain consistent holds without resting on the plates.
Safety Considerations
Technical Focus
Watch for sagging hips during the L-Sit Hold to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Light Rowing or Assault Bike - 2-3 min(Keep it easy to raise heart rate.)
Mobility:
- 30 sec each side Wrist Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 10 Kettlebell Deadlifts (light weight)(Focus on form to activate posterior chain.)
- 20 sec Hollow Body Hold(Engage core, keep lower back flat.)
- 10 sec L-Sit Progression (on floor/parallel bars)(Practice the hold to prepare core.)
Scaling Options
Intermediate
Reduce load on kettlebell and adjust L-Sit position
- 1
kettlebell front rack hold
Reduce weight as needed.
Weight: 40/25 lbs (18/11 kg)
- 2
l sit hold
Perform with feet on the ground or on a lower surface.
Scaled
Significantly reduce kettlebell weight and hold positions
- 1
kettlebell front rack hold
Use a lighter kettlebell.
Weight: 25/15 lbs (11/7 kg)
- 2
l sit hold
Use knees bent or tuck position for support.