Hammy
Workout Details
For Time:
6" above standing reach
6" above standing reach
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start the first run at a manageable pace to conserve energy for the workouts ahead.
- 2Consider breaking up the Box Step-Overs into smaller sets to maintain form and avoid fatigue.
- 3For the Hand-Release Push-Ups, focus on maintaining a solid plank position to prevent lower back strain.
- 4During the Burpee to Target, aim for full extension at the top to ensure reps count.
- 5On Strict Pull-Ups, utilize a controlled tempo to avoid losing momentum and maintain engaging the lats effectively.
- 6In the burpee box jumps, jump to the box with intention and step down to prevent accidents.
Safety Considerations
Technical Focus
Ensure proper form on all movements, especially during the Burpees and Pull-Ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 minutes(Easy pace to get blood flowing.)
Mobility Drills:
- 5 each leg Dynamic Hip Opener(Open up the hips for running.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 each side Spinal Twists(Loosen the spine.)
Activation Sets:
2 rounds- 10 Squats(Bodyweight squats to activate legs.)
- 5 Push-Ups(Focus on form to activate upper body.)
- 5 Pull-Ups or Ring Rows(Get a feel for the pull-up motion.)
Scaling Options
Intermediate
Reduce load and modify movements for safety and accessibility.
- 1
box step over
Box Step-Ups instead of Step-Overs.
- 2
hand release push up
Knee Hand-Release Push-Ups.
- 3
burpee to target
Regular Burpees without target.
- 4
strict pull up
Banded Pull-Ups.
- 5
burpee box jump
Burpees to a lower box.
- 6
ring muscle up
Ring Rows and Dips.
Scaled
Significantly reduce intensity and complexity of movements.
- 1
box step over
Box Step-Ups.
- 2
hand release push up
Push-Ups on knees.
- 3
burpee to target
Regular Burpees without target.
- 4
strict pull up
Ring Rows.
- 5
burpee box jump
Burpee Step-Ups.
- 6
ring muscle up
Ring Rows.
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