Fatal 40
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 53/35 lbs (24/16 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Stay consistent with your runs, pacing them to maintain energy for the movements.
- 2Consider breaking up high-rep movements like Pull-Ups and Push-Ups early if you start to feel fatigued to maintain form.
- 3Utilize transition times effectively to plan your next set and take quick sips of water if needed.
- 4On movements like Wall Balls and Kettlebell Swings, focus on keeping your core tight to maximize efficiency and prevent injury.
- 5Aim to keep box jumps unbroken, but if you fatigue, switch to step-ups to maintain a steady pace.
Safety Considerations
Technical Focus
Maintain good running form throughout the WOD to avoid fatigue-related injuries.
Recommended Warm-Up
General Warm-Up:
- 400 Jog - 2 min easy(Light jog to elevate heart rate)
Mobility:
- 2 Hip Flexor Stretch - 30 sec each side(Open up the hips for squats and lunges)
- 5-10 Shoulder Dislocates - 1 min(Use a resistance band to improve shoulder mobility)
- 5-10 Ankle Mobilizations - 30 sec each side(Ensure proper ankle mobility for jumping and squatting)
Activation:
2 rounds- 10 Air Squats(Focus on form)
- 10 Kettlebell Swings(Light weight to activate posterior chain)
- 8 Push-Ups(Engage core and shoulders)
Scaling Options
Intermediate
Reduce weights by ~20% and modify some movements.
- 1
wall ball shot
Use lighter Wall Ball.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
hang clean
Use a lighter barbell.
Weight: 75/50 lbs (34/23 kg)
- 3
deadlift
Use a lighter barbell.
Weight: 75/50 lbs (34/23 kg)
- 4
kettlebell swing
Use a lighter kettlebell.
Weight: 35/26 lbs (15.9/11.8 kg)
- 5
hang snatch
Use a lighter barbell.
Weight: 75/50 lbs (34/23 kg)
Scaled
Reduce weights by ~40% and use movement modifications where necessary.
- 1
wall ball shot
Use a light ball or a dumbbell.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
hang clean
Use a lighter barbell.
Weight: 55/35 lbs (24.9/15.8 kg)
- 3
deadlift
Use a lighter barbell.
Weight: 55/35 lbs (24.9/15.8 kg)
- 4
kettlebell swing
Use a lighter kettlebell.
Weight: 20/15 lbs (9/6.8 kg)
- 5
toes to bar
Use Knee Raises instead.