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WODVAULT
For TimeMetconBenchmark45:00

Unknown Heroes

Weightlifting
Gymnastics
Monostructural
Solo

Workout Details

For Time
45:00

For Time:

21Front Squat

↳ 95/65 lbs (43/29 kg)

21Pull-Up
21Sumo Deadlift

↳ 95/65 lbs (43/29 kg)

21Push-Up
21Push Press

↳ 95/65 lbs (43/29 kg)

21Wall Climb
21Squat Clean

↳ 95/65 lbs (43/29 kg)

21Burpee
21Curtis P

↳ 95/65 lbs (43/29 kg)

21Toes-To-Bar
21Double-Under
21Power Snatch

↳ 95/65 lbs (43/29 kg)

21Broad Jump
21Wall Ball Shot

↳ 20/14 lbs (9/6 kg)

21Box Jump

Box height: 24/20 in

21 calRow
21Overhead Squat

↳ 95/65 lbs (43/29 kg)

21Kettlebell Swing

↳ 53/35 lbs (24/16 kg)

21Kettlebell Snatch

↳ 53/35 lbs (24/16 kg)

21Kettlebell Tater

↳ 53/35 lbs (24/16 kg)

21Thruster

↳ 95/65 lbs (43/29 kg)

Coaching Tips

Strategy

  • 1Break up the heavier movements into manageable sets (e.g. sets of 7 for the Front Squats and Squat Cleans).
  • 2Maintain a steady pace, especially on the endurance movements like Burpees and Wall Climbs.
  • 3Transition quickly between movements to minimize downtime; have equipment set up neatly and ready to go.
  • 4Be mindful of grip fatigue during Pull-Ups and Toes-To-Bar; consider using straps for heavier kettlebell movements if needed.
  • 5Focus on technique with heavier lifts over speed, especially for the Thrusters and Push Presses.

Safety Considerations

Technical Focus

Ensure proper form on Olympic lifts to avoid injury.

Recommended Warm-Up

General Warm-Up:

  • Row (Easy Pace) - 2 min easy(Focus on smooth strokes.)

Mobility Work:

  • Hip Flexor Stretch - 30 sec each side(Open up the hips for squats.)
  • Shoulder Dislocates with Band - 30 sec(Increase shoulder mobility.)
  • Ankle Rolls - 30 sec each side(Prep ankles for squats and jumps.)

Activation Set:

2 rounds
  • 5-10 Front Squats (Empty Bar)(Focus on form with light weight.)
  • 5-10 Pull-Up Progressions(Practice kipping or strict.)
  • 5 Burpees(Get the heart rate up.)

Scaling Options

Intermediate

Reduce the weights and consider modifying some bodyweight movements.

  • 1

    front squat

    Bodyweight Squats if necessary.

    Weight: 75/55 lbs (34/25 kg)

  • 2

    sumo deadlift

    Weight: 75/55 lbs (34/25 kg)

  • 3

    push press

    Weight: 75/55 lbs (34/25 kg)

  • 4

    squat clean

    Weight: 75/55 lbs (34/25 kg)

  • 5

    curtis p

    Weight: 75/55 lbs (34/25 kg)

  • 6

    power snatch

    Weight: 75/55 lbs (34/25 kg)

  • 7

    thruster

    Weight: 75/55 lbs (34/25 kg)

Scaled

Further reduce the weights and some movements as needed.

  • 1

    front squat

    Bodyweight Squats.

    Weight: 50/35 lbs (23/16 kg)

  • 2

    sumo deadlift

    Weight: 50/35 lbs (23/16 kg)

  • 3

    push press

    Weight: 50/35 lbs (23/16 kg)

  • 4

    curtis p

    Weight: 50/35 lbs (23/16 kg)

  • 5

    kettlebell swing

    Weight: 35/26 lbs (16/12 kg)

  • 6

    kettlebell snatch

    Weight: 35/26 lbs (16/12 kg)

  • 7

    box jump

    Step-ups.

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