Ignite 21
Workout Details
For Time
Buy-In: 20 Burpees
↳ 20/14 lbs (9/6 kg)
↳ 135/95 lbs (61/43 kg)
Time Cap: 17 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the Double Unders; break them into smaller sets if needed to avoid fatigue.
- 2Perform Burpees with consistent rhythm; use a wide stance on landing to keep your energy efficient.
- 3When doing Wall Ball Shots, keep the ball high on the catch to prepare for the next throw efficiently.
- 4Aim to keep lunges unbroken by minimizing the amount of time spent resting between reps.
- 5On Power Cleans, focus on a smooth bar path and maintaining a flat back to prevent injury.
- 6Row at a moderate pace during the Cash-Out to cool down effectively.
Safety Considerations
Technical Focus
Monitor for excessive lower back rounding during Power Cleans and ensure proper squat mechanics in Wall Ball Shots.
Recommended Warm-Up
General Warm-Up:
- 200 Rowing - 2 min easy
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocations(Use a band or stick.)
- 10 Ankle Rolls - 30 sec each side
Activation:
3 rounds- 10-15 Air Squats
- 5-10 Push-Ups
- 10 Wall Ball Shots (light weight)
Scaling Options
Intermediate
Reduce weights by about 20% and modify jumping movements to Single Unders if needed.
- 1
burpees
Standard Burpees
- 2
double unders
Single Unders
- 3
abmat sit ups
- 4
wall ball shots
Reduce wall ball weights
Weight: 16/12 lbs (7.3/5.4 kg)
- 5
alternating lunges
- 6
power cleans
Weight: 110/75 lbs (50/34 kg)
- 7
row
Scaled
Reduce weights by about 40% and modify jumping movements to Single Unders if needed.
- 1
burpees
Standard Burpees
- 2
double unders
Single Unders
- 3
abmat sit ups
- 4
wall ball shots
Further reduce wall ball weights
Weight: 12/8 lbs (5.4/3.6 kg)
- 5
alternating lunges
- 6
power cleans
Weight: 80/55 lbs (36/25 kg)
- 7
row