For TimeMetconBenchmark05:00
100%
Monostructural
Weightlifting
Solo
Workout Details
For Time
05:00
For Time:
40Box Jump
20D-Ball Clean
↳ 150/100 lbs (68/45 kg)
Coaching Tips
Strategy
- 1Break the box jumps into smaller sets (e.g., 10s) if fatigued to maintain efficiency.
- 2Focus on a consistent rhythm for the jumps; aim for quick rebounds off the box.
- 3Transition quickly between movements to maximize time efficiency.
- 4Keep the D-Ball close to your body during cleans to maintain balance and prevent strain.
- 5Manage your breathing throughout the WOD; reset your breath after box jump sets.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to prevent knee injuries.
Recommended Warm-Up
- Jumping Jacks - 2 min easy
- Hip Flexor Stretch - 1 min each side
- 10 Shoulder Dislocates
- 10 each side Ankle Mobility Drills
2 Rounds of:
2 rounds- 5 Box Jumps (low height)
- 5 D-Ball Cleans (light weight)
Scaling Options
Intermediate
Reduce weight and reps for the D-Ball cleans.
- 1
box jump
- 2
d ball clean
Weight: 120/80 lbs (54/36 kg)
Scaled
Further reduce weight and use step-ups for box jumps.
- 1
box jump
Box Step-ups
- 2
d ball clean
Weight: 90/60 lbs (41/27 kg)