For TimeMetconBenchmark18:00
Wittman
7 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
18:00
7 rounds
- 1Kettlebell Swing15 reps
53/35 lbs (24/16 kg)
- 2Power Clean15 reps
95/65 lbs (43/29 kg)
- 3Box Jump15 reps
Height: 24/20 in
Coaching Tips
Strategy
- 1Focus on technique for kettlebell swings to prevent fatigue.
- 2Try to maintain a steady pace on cleans to avoid burning out before box jumps.
- 3Partition the jumps if needed to keep momentum.
Safety Considerations
Technical Focus
Ensure proper kettlebell swing technique to avoid injury
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
Kettlebell: 1 pood, Power Clean: 75/55 lb, Box Jump: 20 in
- 1
kettlebell swing
Weight: 35/25 lbs (16/11 kg)
- 2
power clean
Weight: 75/55 lbs (34/25 kg)
- 3
box jump
Scaled
Kettlebell: 0.5 pood, Power Clean: 45/35 lb, Box Jump: 16 in
- 1
kettlebell swing
Weight: 25/15 lbs (11/7 kg)
- 2
power clean
Weight: 45/35 lbs (20/16 kg)
- 3
box jump
Use step-ups