For TimeMetconBenchmark45:00
Morrison
50-40-30-20-10
Weightlifting
Gymnastics
Solo
Workout Details
For Time
45:00
For Time:
50-40-30-20-10 reps of:
Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Box Jump
Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Break up Wall Ball Shots early into sets of 10 or 15 to maintain form and prevent fatigue.
- 2Focus on maintaining a steady pace on Box Jumps, aiming to keep transitions quick between movements.
- 3For Kettlebell Swings, prioritize hip drive and ensure the kettlebell doesn't go above eye level for safety.
- 4Consider using an alternating pace: faster on Box Jumps and moderate on Wall Balls and Kettlebell Swings as they are more taxing.
- 5Micro-rest at the top of Box Jumps can help maintain power and prevent tripping.
Safety Considerations
Technical Focus
Ensure proper squat depth and core stability during Wall Ball Shots.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Start easy to elevate heart rate.)
Mobility:
- 10 per side Hip Openers(Focus on hip and ankle mobility.)
- Shoulder Dislocates - 1 min(Use a band or PVC pipe to improve shoulder flexibility.)
- 5-10 Squat Stretch - 30 sec(Hold a squat position to prep for Wall Balls.)
Activation:
2 rounds- 10-15 Wall Ball Shots (light)(Focus on technique.)
- 10 per leg Box Step-ups(Emphasize smooth movement and knee lift.)
- 15 Russian Kettlebell Swings (light)(Use a light kettlebell for full range of motion.)
Scaling Options
Intermediate
Reduce weight and reps as needed for endurance.
- 1
wall ball shot
Use a lighter ball for Wall Balls.
Weight: 16/10 lbs (7/4.5 kg)
- 2
box jump
Reduce height of Box.
- 3
kettlebell swing
Use a lighter kettlebell.
Weight: 35/26 lbs (16/12 kg)
Scaled
Further reduce weight and modify movements.
- 1
wall ball shot
Use a very light ball or perform air squats.
Weight: 10/6 lbs (4.5/2.5 kg)
- 2
box jump
Box Step-ups instead of jumps.
- 3
kettlebell swing
Use light kettlebell or perform swings with no weight.
Weight: 26/18 lbs (12/8 kg)