For TimeMetconBenchmark10:00
KAREN
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
150Wall Ball
↳ 20/14 lbs (9/6 kg)
Target: 10/9 ft
Coaching Tips
Strategy
- 1Pace yourself evenly throughout the Wall Balls; it's a long set and maintaining consistency is key.
- 2Break the 150 reps into manageable sets (e.g., sets of 10 or 20) to avoid burnout and ensure proper form.
- 3Focus on your breathing; exhale on the way up to help with energy and support your core during the throw.
- 4Practice quick transitions between squats and throws to maintain your pace.
- 5Stay aware of your arm position when catching and throwing; keep the ball close to your body.
Safety Considerations
Technical Focus
Watch for back rounding during ball squats.
Recommended Warm-Up
General Warm-Up:
- Light Row - 2 min(Row at a comfortable pace to raise heart rate.)
Mobility Drills:
- 5 each side Hip Flexor Stretch - 30 sec(Hold each stretch for 30 seconds.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 each direction Ankle Circles - 30 sec(Focus on mobility for avoiding squat issues.)
Activation Mini-WOD:
2 rounds- 5 Wall Ball Demo - null(Focus on form.)
- 5 Jump Squats - null(Warm up the legs and practice explosive movement.)
- 10 Air Squats - null(Get used to the movement pattern.)
Scaling Options
Intermediate
Reduce weight and/or modify the reps for less fatigue, ensure fluidity in movement.
- 1
wall ball
Reduce weight of the Wall Ball.
Weight: 16/10 lbs (7.3/4.5 kg)
Scaled
Reduce reps and weight for confidence and sustained form.
- 1
wall ball
Use bodyweight squat instead of Wall Balls or significantly reduce the number.
Weight: 12/8 lbs (5.4/3.6 kg)