Constant Variance
Workout Details
For Time:
1 Round of:
↳ 20/14 lbs (9/6 kg)
10/9 ft target
↳ 55/35 lbs (25/16 kg)
24/20 inch box
↳ 75/55 lbs (34/25 kg)
2 Rounds of:
↳ 75/55 lbs (34/25 kg)
24/20 inch box
↳ 55/35 lbs (25/16 kg)
↳ 24/14 lbs (11/6 kg)
10/9 ft target
after each round
1 Round of:
↳ 20/14 lbs (9/6 kg)
10/9 ft target
↳ 75/55 lbs (34/25 kg)
24/20 inch box
↳ 55/35 lbs (25/16 kg)
1 Round of:
24/20 inch box
↳ 55/35 lbs (25/16 kg)
↳ 75/55 lbs (34/25 kg)
↳ 20/14 lbs (9/6 kg)
10/9 ft target
Coaching Tips
Strategy
- 1Pace yourself, especially with high-rep kettlebell swings and wall ball shots.
- 2Try to keep box jumps unbroken if you are comfortable, as they are less taxing than other movements.
- 3Use the rest periods wisely to recover your breathing and mentally prepare for the next round.
- 4Focus on maintaining a good rhythm for double-unders to reduce misses and keep your heart rate steady.
- 5Break up the hang power snatches if needed to keep the weight manageable throughout the WOD.
Safety Considerations
Technical Focus
Maintain proper form during explosive movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Jump Rope - 2 min easy
Mobility:
- 5-10 Shoulder Dislocates with Band or PVC - 30 sec(Focus on shoulder and chest mobility.)
- 5-10 Hip Flexor Stretch - 30 sec each side(Stretch to open up the hips.)
- 5-10 Ankle Mobility Stretch - 30 sec each side(Good for stability during box jumps.)
Activation:
3 rounds- 5 5 Kettlebell Swings (light)(Light weight to get the hips activated.)
- 5 5 Wall Ball Shots (light)(Light weight for warm-up.)
- 10 10 Air Squats(To further activate the legs.)
Scaling Options
Intermediate
Reduce weights but maintain movement patterns.
- 1
kettlebell swings
Reduce weight by approx. 20%.
Weight: 45/25 lbs (20.4/11.3 kg)
- 2
hang power snatches
Reduce weight by approx. 20%.
Weight: 60/45 lbs (27.2/20.4 kg)
Scaled
Further reduce weights and modify movements for safe execution.
- 1
kettlebell swings
Reduce weight by approx. 40%, can also use a lighter version.
Weight: 35/20 lbs (15.9/9.1 kg)
- 2
hang power snatches
This can be done with dumbbells or PVC.
Weight: 45/30 lbs (20.4/13.6 kg)
- 3
double unders
Use single-unders or practice technique.