For TimeMetconBenchmark
Blake
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
100 ftOverhead Walking Lunges
↳ 45/35 lbs (20/16 kg)
30Box Jumps
24/20 inch box
20Wall Balls Shots
↳ 20/14 lbs (9/6 kg)
10/9 ft target
10Handstand Push-Ups
Coaching Tips
Strategy
- 1Break up the overhead lunges into smaller sets to maintain form and avoid fatigue.
- 2Aim to complete box jumps in unbroken sets, but don’t hesitate to step down if you're feeling fatigued.
- 3Focus on a consistent rhythm for wall balls, using your legs to drive the ball up to the target.
- 4For handstand push-ups, use kipping if necessary, but prioritize core engagement and head clearance.
- 5Keep transitions between movements swift to minimize overall time.
Safety Considerations
Technical Focus
Ensure proper overhead position during lunges to avoid back injury.
Recommended Warm-Up
- Light Jog - 2 min(Incorporate dynamic movements)
- Hip Flexor Stretch - 1 min per side(Focus on stretching hips and quads.)
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
2 Rounds of:
2 rounds- 5-10 each leg Overhead Walking Lunges(Light weight)
- 5 Box Jumps
- 10 Wall Ball Shots(Use light ball.)
- 5-10 Handstand Push-Ups(Practice kicked or strict versions.)
Scaling Options
Intermediate
Lower weights and reduce difficulty of certain movements.
- 1
overhead walking lunges
Weight: 35/25 lbs (16/11 kg)
- 2
box jumps
- 3
wall balls shots
Weight: 14/10 lbs (6/4 kg)
- 4
handstand push ups
Pike Push-ups
Scaled
Significantly lower weights and substitute easier movements.
- 1
overhead walking lunges
Weight: 20/15 lbs (9/7 kg)
- 2
box jumps
Box Step-ups
- 3
wall balls shots
Weight: 10/8 lbs (4/4 kg)
- 4
handstand push ups
Push-ups