Cameron
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1For the walking lunges, keep a steady pace and ensure knees don’t extend over toes.
- 2On chest-to-bar pull-ups, focus on explosive pulls and controlled descents to avoid fatigue.
- 3Box jumps should be done with soft landings; consider stepping down to maintain speed if fatigue sets in.
- 4Triple-unders require high jumps; practice double-unders first if struggling to maintain rhythm.
- 5During ring dips, maintain a vertical body position to avoid shoulder strain.
- 6For knees-to-elbows, initiate the movement from the core and avoid swinging.
Safety Considerations
Technical Focus
Watch for knee alignment on lunges and back position on extensions.
Recommended Warm-Up
General Warm-Up:
- Row (easy pace) - 2 min easy(Warm up the body.)
Mobility:
- 10 each side Hip Flexor Stretch(Focus on loosening hips.)
- 10 Shoulder Dislocates with PVC Pipe(Stretch shoulders and prepare for pulling movements.)
- 10 each side Wrist Flexor Stretch(Prep wrists for dips and pull-ups.)
Activation: 2 Rounds of:
2 rounds- 10 Air Squats(Activate legs.)
- 5 Kipping Pull-Ups(Practice getting the kipping motion for pull-ups.)
- 30 sec Plank Hold(Engage core before movement.)
Scaling Options
Intermediate
Reduce volume and provide some modifications.
- 1
walking lunge
Walking Lunge (reduce reps to 30)
- 2
chest to bar pull up
Chest-to-Bar Pull-Up (reduce to 15)
- 3
box jump
Box Jump (reduce to 30)
- 4
triple under
Triple-Under (reduce to 15)
- 5
back extension
Back Extensions (reduce to 30)
- 6
ring dip
Ring Dip (reduce to 15)
- 7
knees to elbows
Knees-to-Elbows (reduce to 30)
- 8
wall ball 2 for 1s
Wall Ball "2-for-1's" (reduce to 15)
Weight: 20/14 lbs (9.1/6.4 kg)
- 9
sit up
Sit-Up (reduce to 30)
- 10
rope climb
Rope Climb (reduce to 3)
Scaled
Further reduced volume and alternative movements.
- 1
walking lunge
Walking Lunge (reduce reps to 20)
- 2
chest to bar pull up
Banded Pull-Ups
- 3
box jump
Box Step-Ups (reduce to 30)
- 4
triple under
Single-Under (reduce to 75)
- 5
back extension
Back Extensions (reduce to 20)
- 6
ring dip
Ring Rows (reduce to 15)
- 7
knees to elbows
Hanging Knee Raises (reduce to 30)
- 8
wall ball 2 for 1s
Wall Ball "2-for-1's" (reduce to 10)
Weight: 20/14 lbs (9.1/6.4 kg)
- 9
sit up
Sit-Up (reduce to 20)
- 10
rope climb
Rope Climb (reduce to 2)