OtherMetconCardioBenchmark30:00
Biggie
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
30:00
5 Rounds in 30 Minutes:
60 secWall Ball Shot
↳ 20/14 lbs (9/6 kg)
30 secRest
60 secBurpee Broad Jump
30 secRest
60 secCalorie Row
30 secRest
60 secShuttle Runs
10 meter shuttles
30 secRest
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the Wall Ball Shots to avoid burnout.
- 2Consider breaking up the Burpee Broad Jumps into smaller segments (e.g., 5 jumps at a time) to maintain form and reduce fatigue.
- 3Use the rest intervals wisely; focus on controlled breathing and hydration during the 30 seconds of rest to recover efficiently.
- 4Ensure quick transitions between movements to maximize work time within each round.
- 5For the Shuttle Runs, focus on quick foot turnover and maintaining a low center of gravity.
Safety Considerations
Technical Focus
Monitor for proper squat depth and ball trajectory during Wall Ball Shots.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Start with a moderate pace on the Rower.)
Mobility:
- Hip Flexor Stretch - 30 sec(Target the hips to prepare for the Wall Balls and Shuttle Runs.)
- Shoulder Stretch - 30 sec(Open up the shoulders for Burpee Broad Jumps.)
- Ankle Mobility - 30 sec(Focus on ankle mobility to enhance squat depth.)
Activation:
2 rounds- 10 Air Squats(Focus on consistency in squat depth.)
- 5 Burpees(Focus on explosive movements.)
- 10 Reverse Lunges(Activate the legs and core.)
Scaling Options
Intermediate
Reduce weight for Wall Balls and adjust reps for Burpee Broad Jumps if needed.
- 1
wall ball shots
Reduce wall ball weight.
Weight: 16/10 lbs (7/4.5 kg)
- 2
burpee broad jump
Perform standard burpees instead.
- 3
calorie row
Row for less than 1 minute.
- 4
shuttle runs
Reduce shuttle distance.
Scaled
Significantly reduce the weight and modify movements to ensure safety.
- 1
wall ball shots
Use lighter wall ball.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
burpee broad jump
Step back into burpee instead of jump.
- 3
calorie row
Reduce duration to 30 seconds.
- 4
shuttle runs
Perform shorter distance or walk the shuttle.