OtherMetconBenchmark35:00
Wesley
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
35:00
On a 35-minute clock:
800 mRun
Then, AMRAP of:
8 Box Jumps
6 Strict Pull-Ups
21-yard Overhead Walking Lunge (45 lbs)
Coaching Tips
Strategy
- 1Pace yourself during the run; aim for a consistent speed to keep your energy for the AMRAP.
- 2Complete the box jumps unbroken if possible, but take a short pause if necessary to maintain form.
- 3Focus on strict pull-ups by engaging your back and keeping your core tight; avoid swinging.
- 4On the overhead walking lunges, maintain a vertical torso and strong grip overhead to ensure balance and stability
- 5Consider breaking up the AMRAP into sets (e.g., 4-4 for box jumps and 3-3 for strict pull-ups) if fatigue sets in.
- 6Keep transitions between movements quick to maximize your AMRAP time.
Safety Considerations
Technical Focus
Ensure proper landing technique on box jumps to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Should match the pace of the WOD run.)
Mobility:
- 30 sec Hip Flexor Stretch(Open up the hips for lunges.)
- 10 reps Shoulder Dislocates(Increase shoulder mobility for the overhead lunges.)
- 30 sec each side Ankle Stretch(Flexibility for box jumps.)
Activation: 2 Rounds of:
2 rounds- 5 each leg Box Step-Ups(Light height to warm up legs.)
- 5 sec hold Pull-Up Holds(On the pull-up bar to engage back.)
- 10 total Overhead Lunges with Light Weight(Use a light bar or stick to prepare for lunges.)
Scaling Options
Intermediate
Reduce weights and modify movements for better efficiency.
- 1
box jump
Keep 8 Box Jumps but lower the height of the box (to 24"/20").
- 2
strict pull up
Use Banded Pull-Ups. Reduce to 5 Pull-ups.
- 3
overhead walking lunge
Use 36 lbs (16 kg) overhead.
Weight: 36/ lbs (16/ kg)
Scaled
Substituted movements to ensure participation in the WOD.
- 1
box jump
Substitute 8 Box Step-Ups.
- 2
strict pull up
Change to Ring Rows or Assisted Pull-Ups.
- 3
overhead walking lunge
Perform Lunges without weight.
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