For TimeMetconBenchmark
DVB
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1609 mRun
↳ 20/14 lbs (9/6 kg)
8 Rounds of:
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
1Rope Climb
800 mRun
↳ 20/14 lbs (9/6 kg)
4 Rounds of:
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
1Rope Climb
400 mRun
↳ 20/14 lbs (9/6 kg)
2 Rounds of:
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
1Rope Climb
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to avoid fatigue before starting the rounds.
- 2Keep wall ball shots unbroken if possible – focus on a consistent rhythm.
- 3On rope climbs, use your legs to assist and minimize upper body fatigue.
- 4During transitions between movements, focus on quick but efficient movement to minimize rest time.
Safety Considerations
Technical Focus
Ensure proper mechanics during rope climbs to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Light jogging at a comfortable pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 5 each side Wrist Flexor Stretch
Activation:
2 rounds- 10 Wall Ball Shots (light weight)(Use a lighter medicine ball for warm-up.)
- 5 Pull-ups or Band Assisted Rope Climbs(Focus on form and control in the climbing motion.)
Scaling Options
Intermediate
Reduce medicine ball weight by 20%, adjust workout distances as needed.
- 1
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
rope climb
Banded Rope Climb
Scaled
Reduce medicine ball weight by 40%, limit rope climb to stepping or ring rows.
- 1
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
rope climb
Ring Rows