Hammy
Workout Details
For Time:
6" above standing reach
6" above standing reach
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the runs at a sustainable speed; avoid starting too fast.
- 2For box step-overs, focus on keeping the weight in your heels and your chest up.
- 3Perform push-ups in sets if necessary to avoid burnout; rest as needed.
- 4On burpees to target, ensure you reach the required height on every rep.
- 5Break down strict pull-ups into manageable sets to maintain form.
- 6For muscle-ups, focus on transitioning smoothly to avoid excessive swinging.
Safety Considerations
Technical Focus
Maintain good form on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 2-3 min(Match the pace of the WOD.)
Mobility Work:
2 rounds- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 per side Ankle Flexibility Drills
Movement Prep:
3 rounds- 5-10 Box Step-Overs(Lightweight or bodyweight.)
- 5-10 Push-Ups(Controlled tempo.)
- 10-15 Bodyweight Squats(Focus on depth.)
Scaling Options
Intermediate
Decrease volume and ensure manageable weights.
- 1
run
Shorten runs by 20%.
- 2
box step overs
Reduce total to 60.
- 3
hand release push up
Go for sets of 5-10; knees down option.
- 4
burpees to target
Reduce to 30.
- 5
strict pull up
Use a band.
- 6
burpee box jump
Reduce to 15.
- 7
ring muscle up
Replace with 5 ring rows + 5 jump dips.
Scaled
Significantly reduce the workload to accommodate new athletes.
- 1
run
Reduce runs by 40%.
- 2
box step overs
Reduce total to 40.
- 3
hand release push up
Go for sets of 5 on knees.
- 4
burpees to target
Reduce to 20.
- 5
strict pull up
Use a band or perform ring rows.
- 6
burpee box jump
Reduce to 10 box step-ups.
- 7
ring muscle up
Replace with 3 ring rows + 3 jump dips.