29d • Weekly W
WIPEOUT Workout Details
🏋️♂️ SINGLE KETTLEBELL METCON
A short, powerful METCON that hits your swings, your lungs, and your grit.
A great short but sweet workout that delivers. The rep range and rest ratio are perfectly balanced, so you can give those swings the power they deserve.
It finishes with a 4-minute AMRAP of dead start half snatches — a solid finisher that ties everything together.
Tags: #hardstyle #rules
🔥 WARM-UP
Task 1 (3x):
- 10 sec Jumping Jacks
- 10 sec Frankenstein Kicks
- 10 sec (switch side)
Task 2 (3x):
- 10 sec Jumping Oblique Twists
- 20 sec Hip Hinge
Repeat the warm-up for 2 cycles total.
💪 WORKOUT
TASK 1
- 15 sec – 6 medium to heavy Double-Arm Hardstyle Swings
- 15 sec – Rest
🕒 8 rounds (4 minutes)Then 30 sec rest
TASK 2
Active Recovery:
- Alternating Deep Runner’s Lunge into Thoracic Rotation
- Flow into Downward Dog and Child’s Pose
🕒 3 minutes
Repeat Tasks 1 + 2 three times total.
TASK 3 – FINISHER
Dead Start Half Snatch
- 4 min AMRAP
- Use your lightest weight of the session (~60% of 1RM)
⚙️ RULES
- Task 1 reps must be completed within 15 seconds — otherwise, the set doesn’t count.
- Task 3 is performed with the lightest weight used in the workout.
📊 SCORING
- Task 1: Total reps × lowest weight used
- Task 3: Total reps × lowest Task 1 weight
IKU™ Members get full access to the follow-along, prep, and technique videos.
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WIPEOUT Workout Details
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