Gibbs
The Heroes
Workout description
7 Rounds for Time: - 20 Deadlifts (95/75 lbs) - 17 Kettlebell Swings (70/53 lbs) - 12 Bar Over Burpees Cash-Out: - 2,004 meter Run
Warmup:
10
min
Equipment:
Barbell, Kettlebell
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics, Endurance
Coaching notes
Start with 20 deadlifts, ensuring you maintain a flat back and engage your core to protect your lower back. Next, move into 17 kettlebell swings, using your hips for power and keeping the kettlebell controlled throughout the movement. Finish each round with 12 bar over burpees, aiming for a smooth transition between the burpee and the jump over the bar.
Gibbs
The Heroes
Workout description
7 Rounds for Time: - 20 Deadlifts (95/75 lbs) - 17 Kettlebell Swings (70/53 lbs) - 12 Bar Over Burpees Cash-Out: - 2,004 meter Run
Warmup:
10
min
Equipment:
Barbell, Kettlebell
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics, Endurance
Coaching notes
Start with 20 deadlifts, ensuring you maintain a flat back and engage your core to protect your lower back. Next, move into 17 kettlebell swings, using your hips for power and keeping the kettlebell controlled throughout the movement. Finish each round with 12 bar over burpees, aiming for a smooth transition between the burpee and the jump over the bar.