For TimeMetconBenchmark

Blake

4 Rounds

Gymnastics

Weightlifting

Solo

Workout Details

For Time

4 Rounds For Time:

100 ftOverhead Walking Lunge

↳ 45/35 lbs (20/16 kg)

30Box Jump

20Wall Ball Shot

↳ 20/14 lbs (9/6 kg)

10Handstand Push-Up

Coaching Tips

Strategy

1Break up the walking lunges into manageable sets if fatigue sets in; aim for no more than 25 ft at a time.
2Keep your core tight during wall ball shots; focus on a smooth, fluid motion to help maintain rhythm throughout the set.
3Consider using a step-down approach on the box jumps if you find yourself losing energy or needing a moment to breathe.
4On handstand push-ups, focus on control; slow, deliberate movements will yield better results than rushing through reps.

Safety Considerations

Technical Focus

Ensure proper overhead position during walking lunges to prevent shoulder injury.

Recommended Warm-Up

General Warm-Up:

2-3 min Row (or other ergometer) - 2-3 min(Keep a steady pace.)

Mobility:

10-15 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
10-15 Hip Flexor Stretch - 30 sec(Hold each side.)
10-15 Ankle Rolls - 30 sec(Both directions.)

Activation:

2 rounds

10-15 Overhead Walking Lunge (Bodyweight)(Focus on form.)
Box Step-ups (Bodyweight) - 30 sec(Maintain a steady pace.)
10-15 Wall Ball (Very Light)(Focus on the motion without weight.)

Scaling Options

Intermediate

Reduce weights and/or reps based on ability.

1
overhead walking lunge
Weight: 35/25 lbs (16/11 kg)
2
box jump
Step-ups if needed
3
wall ball shot
Weight: 15/10 lbs (7/4.5 kg)
4
handstand push up
Pike Push-Ups

Scaled

Increase ease of movements while keeping them functional.

1
overhead walking lunge
Weight: 25/15 lbs (11/7 kg)
2
box jump
Box Step-ups
3
wall ball shot
Weight: 10/8 lbs (4.5/3.5 kg)
4
handstand push up
Strict DB Press

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