For TimeMetconBenchmark30:00
Cobain
Gymnastics
Solo
Workout Details
For Time
30:00
For Time:
150Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
4 minRest
100Burpee
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Break the wall ball shots into manageable sets, like 10-15 reps, to avoid fatigue.
- 2Use the 4 minutes of rest wisely to recover your breath and prepare for the burpees.
- 3Focus on maintaining a consistent pace during the burpees, avoiding the urge to sprint through them initially.
- 4Plan your transitions between movements to minimize idle time, especially after the rest period.
Safety Considerations
Technical Focus
Ensure proper depth on wall ball shots and full extension at the top.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min easy(Get the heart rate up.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec(Open up the hips for wall balls.)
- 5-10 Shoulder Dislocates - 30 sec(Warm up the shoulders.)
- 5 per foot Ankle Mobility - 30 sec(Ensure you have good range for squats.)
Activation Set:
3 rounds- 5-10 Wall Ball Shot (Light) - 30 sec(Get used to the movement.)
- 3-5 Burpee (Slow Pace) - 30 sec(Practice good form.)
Scaling Options
Intermediate
Reduce wall ball weight and burpee pace.
- 1
wall ball shots
Weight: 15/10 lbs (7/4.5 kg)
- 2
burpees
Perform step-back burpees instead of jumping.
Scaled
Reduce reps and wall ball weight further.
- 1
wall ball shots
Weight: 10/6 lbs (4.5/2.5 kg)
- 2
burpees
Perform step-back burpees instead of jumping.