For TimeMetconBenchmark08:00
Bee Sting
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
08:00
3 Rounds for Time:
30 calRow
30 for men, 25 for women
30Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace yourself during the row; maintain a steady stroke rate to prevent early fatigue.
- 2Focus on unbroken sets of wall ball shots; break them down into manageable sets (e.g., 10s) if necessary.
- 3Transition quickly between movements to maximize your time efficiency.
- 4Use proper depth and technique on wall ball shots to ensure the ball hits the target while protecting your knees.
- 5Stay mentally focused on each individual round; don't think about the total rounds left.
Safety Considerations
Technical Focus
Maintain proper form on wall ball shots to prevent shoulder strain and keep knees tracking over toes.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on light strokes to warm up.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Helps with squatting depth for wall balls.)
- Shoulder Stretch - 30 sec each arm(Open up the shoulders for wall balls.)
- Ankle Mobility Drill - 1 min(Improves squat mechanics.)
Activation Set:
2 rounds- 10 Wall Ball Shots (light)(Focus on form.)
- 200 meters Row (light pace)(Increase intensity in the second round.)
Scaling Options
Intermediate
Reduce the row calories by 20% and the wall ball weight by about 20%.
- 1
row
Reduce to 24/20 calories
- 2
wall ball shot
Use lighter wall ball
Weight: 24/16 lbs (10.88/7.26 kg)
Scaled
Further reduce the row calories and wall ball weight.
- 1
row
Reduce to 20/15 calories
- 2
wall ball shot
Use lighter wall ball
Weight: 20/10 lbs (9.07/4.54 kg)