Boneca
4 Rounds
Workout Details
4 Rounds for Time:
30/24 inch box height
↳ 185/115 lbs (84/52 kg)
↳ 20/16 lbs (9/7 kg)
With a Medicine Ball (20/16 lbs)
Coaching Tips
Strategy
- 1Pace yourself on the Air Bike; it can be easy to go out too fast and fatigue early.
- 2Keep box jumps unbroken if possible, but don't hesitate to take brief pauses between jumps if needed for safety.
- 3On squat cleans, focus on form and avoid losing tension at the bottom to maintain your lifts.
- 4Manage your transitions efficiently to minimize rest. Consider putting your medicine ball close to your pull-up bar to streamline the switch between movements.
- 5Use kipping or a band for the pull-ups if struggling to maintain strict form throughout the rounds.
Safety Considerations
Technical Focus
Ensure proper technique on legless rope climbs to avoid overextending the back.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each side Hamstring Stretch
Activation:
2 rounds- 10 Air Squats
- 5 each leg Box Step-ups(Use the same height as the box jump.)
- 5 sec hold on bar Pull-Up Holds
Scaling Options
Intermediate
Reduce weights and intensity for performance management.
- 1
legless rope climbs
Regular Rope Climbs
- 2
box jumps
Lower Box Height
- 3
squat cleans
Power Cleans
Weight: 150/95 lbs (68/43 kg)
- 4
strict pull ups
Banded Pull-Ups
- 5
run
Run with a lighter medicine ball.
Weight: 15/10 lbs (7/5 kg)
Scaled
Significantly reduced scaling for accessibility.
- 1
legless rope climbs
Ring Rows
- 2
box jumps
Box Step-ups (no jump if necessary)
- 3
squat cleans
Dumbbell Squat Clean
Weight: 95/65 lbs (43/29 kg)
- 4
strict pull ups
Jumping Pull-Ups
- 5
run
Run with a light medicine ball.
Weight: 10/6 lbs (5/3 kg)