Nutts
Workout Details
For Time:
↳ 250/175 lbs (113/79 kg)
↳ 20/14 lbs (9/6 kg)
↳ 45/35 lbs (20/16 kg)
With 45/35 lb plate
Coaching Tips
Strategy
- 1Pace yourself throughout the WOD to avoid fatigue, especially on higher rep movements.
- 2Consider breaking up the pull-ups into smaller sets (e.g., 10 sets of 5) to maintain form and avoid burnout.
- 3For the wall ball shots, aim to keep the weight in your heels and maintain a steady rhythm to avoid dropping the ball or losing momentum.
- 4Stay focused on landing softly during box jumps to reduce joint impact and enhance recovery between reps.
- 5Manage your breathing effectively during the run to maximize your endurance and efficiency.
Safety Considerations
Technical Focus
Ensure proper alignment and safety in handstand push-ups; keep a neutral spine during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 400m Row(Match effort to pace of the WOD.)
Mobility Work:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Hamstring Stretch - 30 sec
Activation Set:
2 rounds- 5-10 Push-Up(Focus on form.)
- 10-15 Bodyweight Squats(Warm-up the legs.)
- 30 Jumping Jacks(Get your heart rate up.)
Scaling Options
Intermediate
Reduce weights and consider modified versions of movements.
- 1
handstand push up
Pike Push-Ups
- 2
deadlift
Weight: 200/135 lbs (90.7/61.2 kg)
- 3
box jump
Lower height of box (24/20 in) or Step-Ups
- 4
pull up
Banded Pull-Ups
- 5
wall ball shot
Weight: 14/10 lbs (6.4/4.5 kg)
- 6
double under
Single-Unders
- 7
run
Run without weight or lighter plate.
Weight: 35/25 lbs (15.9/11.3 kg)
Scaled
Significantly reduced weights and simplified movements, focusing on form and range of motion.
- 1
handstand push up
Push-Ups
- 2
deadlift
Weight: 135/95 lbs (61.2/43.1 kg)
- 3
box jump
Box Step-Ups only 6-12 inches high
- 4
pull up
Ring Rows
- 5
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 6
double under
Basic Jumping with Jump Rope
- 7
run
Walk or jog.