Beast Mode 24
Workout Details
For Time (with a Partner):
2/1.5 pood
↳ 35/25 lbs (16/11 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace yourself in the beginning, particularly on high-volume movements like Box Jumps and Kettlebell Swings.
- 2Consider breaking up Pull-Ups and Ring Dips into smaller sets to prevent muscle fatigue.
- 3Keep transitions quick; this is a chipper, and minimizing downtime will improve your time.
- 4On the Dumbbell Hang Squat Cleans, focus on maintaining proper form while managing your grip, especially with higher repetitions.
- 5Utilize your partner effectively; rest while they work to maximize your efficiency.
Safety Considerations
Technical Focus
Ensure proper form during dynamic movements to prevent injury, especially during Pull-Ups and Ring Dips.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Moderate pace to increase heart rate.)
Mobility:
- Hip Flexor Stretch - 30 sec
- Shoulder Dislocates - 30 sec(Use a resistance band if needed.)
- Leg Swings - 1 min(30 sec front-to-back, 30 sec side-to-side.)
Activation:
2 rounds- 10 Walking Lunges(Focus on good form.)
- 10 Kettlebell Swings(Use a light kettlebell.)
- 5 Pull-Ups (assisted if needed)(Focus on full range of motion.)
Scaling Options
Intermediate
Reduce weights and volume for all weighted movements and difficulty for gymnastic movements.
- 1
walking lunge
Maintain full movement.
- 2
pull up
Banded Pull-Ups.
- 3
box jump
Use a lower box height.
- 4
double under
Single-Unders.
- 5
ring dip
Ring Rows.
- 6
knees to elbows
Knees to Chest.
- 7
kettlebell swing
Use a lighter kettlebell.
Weight: 30/20 lbs (13.6/9.1 kg)
- 8
sit up
Maintain full movement.
- 9
dumbbell hang squat clean
Reduce the weights for Hang Squat Cleans.
Weight: 28/20 lbs (12.7/9.1 kg)
- 10
back extension
Maintain full movement.
- 11
wall ball shot
Use a lighter wall ball.
Weight: 14/10 lbs (6.4/4.5 kg)
- 12
rope climb
Substitute with Rope Pulls.
Scaled
Major reductions in volume and weights; alternative movements for gymnastics.
- 1
walking lunge
Reduce distance if needed.
- 2
pull up
Assisted Pull-Ups or Ring Rows.
- 3
box jump
Box Step-Ups.
- 4
double under
Single-Unders.
- 5
ring dip
Bench Dips.
- 6
knees to elbows
Hanging Knee Raises with feet on the ground.
- 7
kettlebell swing
Use a lighter kettlebell.
Weight: 20/15 lbs (9/6.8 kg)
- 8
sit up
Reduce range of motion.
- 9
dumbbell hang squat clean
Reduce the weights.
Weight: 20/15 lbs (9/6.8 kg)
- 10
back extension
Supermans if back extension is difficult.
- 11
wall ball shot
Use a lighter wall ball.
Weight: 10/8 lbs (4.5/3.6 kg)
- 12
rope climb
Substitute with rope pulls or floor pulls.