For TimeMetconHybridBenchmark12:00
Open 26.1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time: (Time Cap: 12:00)
20Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Box Jump-Over
30Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Box Jump-Over
40Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Medicine-Ball Box Step-Over
↳ 20/14 lbs (9/6 kg)
66Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Medicine-Ball Box Step-Over
↳ 20/14 lbs (9/6 kg)
40Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Box Jump-Over
30Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
18Box Jump-Over
20Wall-Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
Coaching Tips
Strategy
- 1Pace yourself on the Wall-Ball Shots; consider breaking the larger sets into manageable chunks, such as 20-20-20 for the set of 66.
- 2Utilize efficient step-downs in Box Jump-Overs to maintain a steady pace and avoid excessive fatigue.
- 3During Medicine-Ball Box Step-Overs, focus on core stability to control the medicine ball and conserve energy for the repetitions to follow.
- 4Prioritize a fast cycle time and quick transitions between movements to maximize the time cap.
- 5Start the WOD at a controlled pace to ensure you don't burn out; aim to pick up the pace in the final two rounds if you have the capacity.
Safety Considerations
Technical Focus
Monitor for knee tracking and low back positioning during Wall-Ball Shots and Box Jump-Overs to prevent injury.
Recommended Warm-Up
- Row - 2 min easy(Easy pace to warm up the legs and arms.)
- Couch Stretch - 30 sec each side(Open up hips and quads for Wall-Ball Shots.)
- Ankle Mobility - 30 sec each side(Prepare ankles for Box Jump-Overs.)
- 5 each side Thoracic Spine Rotation(Enhance upper body mobility for overhead work.)
3 Rounds of:
3 rounds- 10 Wall-Ball Shot(Use light ball to practice efficient form.)
- 5 Box Jump(Focus on fast and controlled landings.)
- 5 each leg Step-Up with Overhead Hold(Hold light object overhead to mimic Medicine-Ball Box Step-Overs.)
2 Rounds of:
2 rounds- 10 Dynamic Hamstring Stretch(Loosen hamstrings for increased range.)
- 5 each side Single-Leg Glute Bridge(Activate glutes for stability.)
Activate:
- 5 Squat Jump to Box Jump(Build explosive power.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
wall ball shot
Weight: 16/11 lbs (7/5 kg)
- 2
medicine ball box step over
Weight: 16/11 lbs (7/5 kg)
Scaled
Reduce weights by ~40%.
- 1
wall ball shot
Weight: 12/8 lbs (5/3.5 kg)
- 2
medicine ball box step over
Weight: 12/8 lbs (5/3.5 kg)
- 3
box jump over
Use a lower box height if needed