Dork
The Heroes
Workout description
6 Rounds for Time: - 60 Double-Unders - 30 Kettlebell Swings - 15 Burpees Male: 53lbs Female: 35lbs
Warmup:
10
min
Equipment:
Jump Rope, Kettlebell
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
This 6-round workout combines cardio and strength, pushing your endurance and explosiveness. Focus on maintaining a steady rhythm during double-unders to minimize fatigue, and use your hips to drive the kettlebell swings for maximum power. Keep your burpees efficient—consider breaking them into smaller sets if needed to maintain form and speed throughout the rounds.
Dork
The Heroes
Workout description
6 Rounds for Time: - 60 Double-Unders - 30 Kettlebell Swings - 15 Burpees Male: 53lbs Female: 35lbs
Warmup:
10
min
Equipment:
Jump Rope, Kettlebell
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
This 6-round workout combines cardio and strength, pushing your endurance and explosiveness. Focus on maintaining a steady rhythm during double-unders to minimize fatigue, and use your hips to drive the kettlebell swings for maximum power. Keep your burpees efficient—consider breaking them into smaller sets if needed to maintain form and speed throughout the rounds.