Tuder
Workout Details
For Time (With a Partner):
each
30 calorie Row (each)
Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lbs)
20 Wall Ball Shots (20/14 lbs)
19 American Kettlebell Swings (53/35 lbs)
9 Bar Over Burpees
Coaching Tips
Strategy
- 1Start with a steady pace on the Single-Unders to maintain stamina for the later rounds in the chipper.
- 2Complete the rowing calories quickly, but don't rush and compromise form; keep an eye on your technique.
- 3For Deadlifts, focus on form and breathing; consider splitting the load if necessary for fatigue management.
- 4In the alternating rounds, keep the Wall Ball unbroken if possible, but break if form begins to break down.
- 5Manage transitions efficiently between movements to save time, especially with partner work in alternating rounds.
- 6On American Kettlebell Swings, ensure full extension overhead for each swing; this maximizes effectiveness and reduces injury risk.
Safety Considerations
Technical Focus
Ensure proper form during the Deadlift to avoid back injuries.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Easy pace to elevate heart rate.)
Mobility:
- 5 Hip Flexor Stretch - 30 seconds
- 5 Shoulder Dislocates - 30 seconds(Use a band or PVC pipe.)
- 5 Hamstring Stretch - 30 seconds
Activation:
3 rounds- 5 Deadlift (Light Weight) - 30 seconds(Light weight to practice form.)
- 5 Wall Ball Shot (Light Weight) - 30 seconds(Focus on full range of motion.)
- 5 Kettlebell Swing (Light Weight) - 30 seconds
Scaling Options
Intermediate
Reduce weights and reps slightly to focus on form while maintaining intensity.
- 1
deadlift
Reduce Deadlift weight by ~20%.
Weight: 290/195 lbs (131/88 kg)
- 2
wall ball shot
Reduce Wall Ball weight.
Weight: 16/12 lbs (7/5 kg)
- 3
american kettlebell swing
Reduce Kettlebell weight.
Weight: 42/28 lbs (19/13 kg)
Scaled
Consider significant reductions for a more manageable intensity, focusing on functional movements.
- 1
deadlift
Reduce Deadlift weight by ~40%.
Weight: 220/145 lbs (100/66 kg)
- 2
wall ball shot
Heavy medicine ball alternative.
Weight: 12/8 lbs (5/4 kg)
- 3
american kettlebell swing
Use lighter kettlebell.
Weight: 26/18 lbs (12/8 kg)