Cameron
Workout Details
For Time:
24/20 inch box
↳ 20/14 lbs (9/6 kg)
15 ft
Coaching Tips
Strategy
- 1Break the rep schemes into manageable chunks. For example, you could perform lunges in sets of 10 to reduce fatigue.
- 2For the chest-to-bar pull-ups, consider using jumping pull-ups or bands if necessary to maintain intensity without compromising form.
- 3Focus on landing softly for box jumps to protect your joints and improve efficiency.
- 4Manage your rest periods: take short breaks during high-rep sets to avoid prolonged fatigue; aim to keep transitions smooth and quick.
- 5Treat the triple-unders like practice: maintain a steady rhythm and consider substituting with double-unders or singles if you find them too challenging.
- 6On the ring dips, keep your elbows tucked to protect your shoulders and prevent any awkward angles.
Safety Considerations
Technical Focus
Ensure proper form during all movements to prevent strain, especially during triple-unders and rope climbs.
Recommended Warm-Up
General Warm-Up:
- 60 sec Jump Rope - 60 sec(Skip lightly.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- 10-15 Cat-Cow Stretch
Activation Drills: 2 Rounds
2 rounds- 5 each leg Walking Lunge with Twist(Add a torso twist at the bottom of each lunge.)
- 5-10 Push-Ups
- 5-10 Knees-to-Elbows Drill(Practice form without full intensity.)
Scaling Options
Intermediate
Reduce weights and modify some movements for more accessible performance.
- 1
walking lunges
- 2
chest to bar pull up
Banded Pull-Ups
- 3
box jump
Lower Height Box Jump
- 4
triple under
Double-Unders
- 5
back extension
- 6
ring dip
Bench Dips
- 7
knees to elbows
Hanging Knee Raises
- 8
wall ball 2 for 1
Ball Slams
Weight: 16/10 lbs (7.3/4.5 kg)
- 9
sit up
- 10
rope climb
Rope Climb Progression (lower height)
Scaled
Consider substantial weight reductions and easier movement options.
- 1
walking lunges
Static Lunges
- 2
chest to bar pull up
Ring Rows
- 3
box jump
Box Step-ups
- 4
triple under
Single-Unders
- 5
back extension
Superman Exercise
- 6
ring dip
Box Dips
- 7
knees to elbows
Knee Raises on a Box
- 8
wall ball 2 for 1
Wall Ball Throws (reduce total reps)
Weight: 8/6 lbs (3.6/2.7 kg)
- 9
sit up
- 10
rope climb
Rope Climb with Assistance (lower height)