Del
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
Carry medicine ball
↳ 20/15 lbs (9/7 kg)
↳ 20/14 lbs (9/6 kg)
Carry medicine ball
↳ 20/14 lbs (9/6 kg)
Carry medicine ball
↳ 20/14 lbs (9/6 kg)
Carry medicine ball
Coaching Tips
Strategy
- 1Maintain a steady pace on runs to avoid fatigue before pull-ups.
- 2Aim to break the pull-ups into manageable sets to avoid muscle failure (e.g., 5 sets of 5 for weighted pull-ups).
- 3For handstand push-ups, keep a controlled descent to maintain form and protect the shoulders.
- 4On burpees, focus on clean transitions to keep your heart rate manageable.
- 5Micro-rest during runs carrying the medicine ball can help maintain form. Consider switching sides periodically to balance load.
Safety Considerations
Technical Focus
Ensure a stable torso during weighted pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Easy pace to prepare for running.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC.)
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Stretch
Activation: 2 Rounds of:
2 rounds- 5 5 Burpees
- 5 5 Weighted Pull-Ups (light weight)(Use a lighter weight or body weight.)
- 10 10 Shoulder Taps(Focus on stability.)
Scaling Options
Intermediate
Adjust weights and reps to manage fatigue while maintaining movement standards.
- 1
burpee
Standard Burpees.
- 2
run
Same distance, carry lighter medicine ball.
- 3
weighted pull up
Reduction in weight for weighted pull-ups.
Weight: 16/10 lbs (7/4.5 kg)
- 4
handstand push up
Pike Push-Ups.
- 5
chest to bar pull up
Standard Pull-Ups instead.
Scaled
Focus on movement completion with reduced intensity and weight.
- 1
burpee
Standard Burpees.
- 2
run
Run without medicine ball.
- 3
weighted pull up
Banded Pull-Ups.
- 4
handstand push up
DB Shoulder Press.
- 5
chest to bar pull up
Ring Rows.