DVB
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
↳ 1.0 miles
8 Rounds of:
↳ 20/14 lbs (9/6 kg)
Rope height: 15 ft
800m Run with Medicine Ball (20/14 lbs)
↳ 20/14 lbs (9/6 kg)
10 Wall Ball Shots (20/14 lbs)
↳ 20/14 lbs (9/6 kg)
Rope height: 15 ft
2 Rounds of:
↳ 20/14 lbs (9/6 kg)
1 Rope Climb (15 ft)
Coaching Tips
Strategy
- 1Start with a consistent pace on the mile run; focus on endurance rather than speed to conserve energy for the later rounds.
- 2Keep Wall Balls unbroken during the rounds unless you are nearing failure; consider breaking at 5 reps if necessary.
- 3Utilize a legless Rope Climb technique if available to conserve energy and decrease fatigue on the upper body.
- 4Prioritize efficient transitions between exercises to minimize idle time, especially after the runs.
- 5Factor in your rest in the longer runs, ensuring that your breathing is controlled and recovery is optimized before the next movement.
Safety Considerations
Technical Focus
Pay attention to proper form on the Rope Climb to avoid falls or injuries.
Recommended Warm-Up
General Warm-Up:
- 200m Easy Jog(Keep a light pace to warm up the legs.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on opening up the hips.)
- Shoulder Stretch - 30 sec each side(Enhance shoulder mobility for Wall Balls.)
- 10 each leg Dynamic Leg Swings(Activate hip flexors and hamstrings.)
Activation Sets:
2 rounds- 10 Medicine Ball Squats(Focus on form and depth.)
- 2 Rope Climb Progression (from the ground)(Practice grip and footwork.)
- 10 Wall Ball Toe-Touch(Engage legs and shoulders.)
Scaling Options
Intermediate
Reduce weights and modify movements for accessibility.
- 1
run
Same distance but lighter weight medicine ball.
- 2
wall ball shot
Reduce weight of medicine ball.
Weight: 15/10 lbs (7/4.5 kg)
- 3
rope climb
Use a lower height or practice rope pulls instead.
Scaled
Significantly reduce intensity and load for beginners.
- 1
run
Same distance but without a medicine ball.
- 2
wall ball shot
Reduce weight of medicine ball.
Weight: 10/6 lbs (4.5/2.5 kg)
- 3
rope climb
Use banded pull-ups or scaled rope handling.