Del
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
With Medicine Ball
↳ 20/15 lbs (9/7 kg)
↳ 20/14 lbs (9/6 kg)
With Medicine Ball
↳ 20/14 lbs (9/6 kg)
With Medicine Ball
↳ 20/14 lbs (9/6 kg)
With Medicine Ball
Coaching Tips
Strategy
- 1Start with a steady pace on the burpees to avoid burnout early on.
- 2Break the weighted pull-ups into smaller sets if needed (e.g., 5x5) to maintain form.
- 3Focus on a strong kick-off with each handstand push-up; use a wall for stability if necessary.
- 4For the runs, maintain a consistent pace while managing your breathing, especially while carrying the medicine ball.
- 5Utilize the 400-meter runs to recover from muscle fatigue between upper body movements.
Safety Considerations
Technical Focus
Maintaining proper form during transitions between movements.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Light jog to raise overall heart rate.)
Mobility:
- 5-10 Shoulder Stretch(Focus on opening shoulders, preparing for pull-ups and handstand push-ups.)
- 5-10 Hip Flexor Stretch(Loosen hip flexors for burpees and runs.)
- 5-10 Wrist Stretch(To prepare wrists for weight movements and handstand push-ups.)
Activation: 2 Rounds of:
2 rounds- 10 Air Squat(Activate legs for the high-rep movements.)
- 10 Push-Up(Engage the chest and shoulders.)
- 10 Medicine Ball Slam(Practice ball handling for runs.)
Scaling Options
Intermediate
Reduce weights and modify complex movements for safety and efficiency.
- 1
burpee
Standard Burpees.
- 2
run
Run without the medicine ball.
- 3
weighted pull up
Weighted Pull-Ups at reduced weight.
Weight: 15/10 lbs (6.8/4.5 kg)
- 4
handstand push up
Pike Push-Ups.
- 5
chest to bar pull up
Standard Pull-Ups.
Scaled
Considerable weight reduction and simpler movement substitutions for beginners.
- 1
burpee
Standard Burpees.
- 2
run
Run without the medicine ball.
- 3
weighted pull up
Banded Pull-Ups or Assisted Pull-Ups.
- 4
handstand push up
Pike Push-Ups.
- 5
chest to bar pull up
Standard Pull-Ups.