For TimeMetcon25:00
Frozen Box Jump & Deadlift & KB Russian Swing & Pull-Up & Wall Ball Rampage
8 Rounds
Weightlifting
Gymnastics
Partner
Workout Details
For Time
25:00
For Time:
8 Rounds (Partner):
12Deadlift
↳ 176/110 lbs (80/50 kg)
6Pull-Up
7KB Russian Swing
↳ 53/35 lbs (24/16 kg)
14Box Jump
Cash Out:
5 min Max Rep Wall Balls (I GO YOU GO)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds to avoid fatigue at the end.
- 2For partner work, communicate effectively—passing off right after each set helps maintain momentum.
- 3Break up the deadlifts into sets of 5 if needed to avoid fatigue too early.
- 4Focus on exploding from the hips during KB swings for maximum efficiency and power.
- 5Use a jumping technique for box jumps to save energy—land softly to reduce wear on your legs.
- 6Use the 'I GO YOU GO' system effectively during the cash out to maintain intensity.
Safety Considerations
Technical Focus
Ensure proper back positioning during deadlifts and pull-ups.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Moderate pace warm-up.)
Mobility:
- 3 each side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 3 each side Shoulder Stretch(Focus on full range of motion.)
- 3 each side Ankle Mobility Drill(Keep heels down while stretching.)
Activation Mini-WOD:
2 rounds- 5-7 Deadlift (empty bar)(Focus on form.)
- 5 Pull-Ups (assisted if necessary)(Get comfortable with the pull-up position.)
- 8 Kettlebell Swings (light weight)(Prioritize form over weight.)
- 10 Box Step-Ups (low box)(Focus on balance and control.)
Scaling Options
Intermediate
Reduce weights and modify movements for compatibility with fitness level.
- 1
deadlift
Weight: 140/80 lbs (63.5/36.3 kg)
- 2
pull up
Banded Pull-ups
- 3
kb russian swing
Weight: 40/25 lbs (18.1/11.3 kg)
- 4
box jump
Lower height box
Scaled
Greater modifications emphasizing fundamental movement patterns.
- 1
deadlift
Weight: 100/60 lbs (45.4/27.2 kg)
- 2
pull up
Ring Rows
- 3
kb russian swing
Weight: 20/15 lbs (9.1/6.8 kg)
- 4
box jump
Box Step-ups (lower height)
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