For TimeMetconBenchmark30:00
Whitten
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
5 rounds
- 1Kettlebell Swing22 reps
70/53 lbs (32/24 kg)
- 2Box Jump22 reps
24/20 in box height
- 3Run400 m
- 4Burpee22 reps
- 5Wall Ball22 reps
20/14 lbs (9/6 kg)
10/9 ft target height
Coaching Tips
Strategy
- 1Focus on form for kettlebell swings to avoid back strain.
- 2Break burpees into manageable sets if you tire quickly.
- 3Maintain a steady pace on runs, but push it on the final round.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Reduce reps on certain movements and adjust weights accordingly.
- 1
kettlebell swing
Weight adjustment
Weight: 53/35 lbs (24/16 kg)
- 2
box jump
Reduce height to 20 inches
- 3
burpee
Break into smaller sets
- 4
wall ball
Weight adjustment
Weight: 14/10 lbs (6/5 kg)
Scaled
Significantly reduce weights and reps across the board.
- 1
kettlebell swing
Light weight
Weight: 35/25 lbs (16/11 kg)
- 2
box jump
Box step-ups instead
- 3
burpee
Replace with step-back burpees
- 4
wall ball
Light weight
Weight: 10/8 lbs (5/4 kg)