Workout Description
30-20-10 Reps For Time
Toes-to-Bars
Kettlebell Lunges (2x32/24 kg, yards)
Why This Workout Is Very Hard
Games WOD (Couplet 30-20-10). Combines high-volume T2B with very heavy KB lunges (2x70lb), demanding extreme core/grip endurance and strength.
Benchmark Times for Games: Toes-to-bar/Lunge
- Elite: <12:45
- Advanced: 12:45-10:15
- Intermediate: 10:15-8:00
- Beginner: >8:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High volume of toes-to-bars (60 total) will exhaust grip and core stamina. Heavy kettlebell lunges (2x32/24 kg or ~2x70/53 lb) for 60 total yards will severely test leg, glute, and core stabilizing stamina.
- Strength (8/10): Kettlebell lunges with two 70/53 lb kettlebells represent a very heavy unilateral load, demanding significant leg and core strength. Toes-to-bars require substantial core and grip strength.
- Endurance (7/10): The 30-20-10 rep scheme of T2B and very heavy KB lunges is a high-intensity effort that will significantly tax the cardiovascular system and test anaerobic endurance.
- Power (6/10): While primarily strength/stamina, driving up from the lunge with heavy KBs requires power. Kipping T2B also has a power component.
- Speed (6/10): Fast cycling of T2B and quick, controlled lunges are important for a good time, but managing the heavy load and grip fatigue is paramount.
- Flexibility (5/10): Requires good hamstring and hip flexor mobility for toes-to-bars, and hip/ankle mobility for deep lunges under heavy load.
Modality Profile
A G/W couplet with a gymnastics movement (Toes-to-Bars) and a heavy weightlifting movement (Kettlebell Lunges).
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