For TimeMetconBenchmark00:00
Morrison
50-40-30-20-10
Weightlifting
Gymnastics
Solo
Workout Details
For Time
00:00
For Time:
50-40-30-20-10 reps of:
Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Box Jump
Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Pace yourself through the ladder - keep a consistent rhythm in movements.
- 2Aim to keep Wall Ball Shots unbroken for each set if possible, but consider setting small micro-rests between sets if needed.
- 3For Box Jumps, use a step-down if you're feeling fatigued to save energy for the latter rounds.
- 4For Kettlebell Swings, focus on driving through the hips for maximum efficiency - avoid overextending your arms.
- 5Transition quickly between movements to maintain heart rate, but ensure you're set up correctly to prevent injury.
Safety Considerations
Technical Focus
Ensure proper squat depth on Wall Ball Shots to avoid knee injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row Ergometer - 3 min(Focus on steady pace, warming up lower body.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 reps Wall Balls (empty) - 30 sec(Focus on technique.)
- 2 min total Ankle Mobility Drill - 2 min
Activation:
2 rounds- 5-10 Wall Ball Shots (light) - 30 sec
- 5-10 Box Jumps (low height) - 30 sec(Focus on landing softly.)
- 10 Kettlebell Swings (light) - 30 sec(Focus on hip drive.)
Scaling Options
Intermediate
Reduce weights by 20% and lower the box height if needed.
- 1
wall ball shots
Use lighter medicine ball.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
box jump
Reduce box height to 20/16 in.
- 3
kettlebell swing
Use lighter kettlebell.
Weight: 43/26 lbs (19.5/11.8 kg)
Scaled
Reduce weights by 40%, substitute movements as necessary.
- 1
wall ball shots
Use medicine ball for wall ball shots.
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
box jump
Use step-ups instead of jumps.
- 3
kettlebell swing
Use a lighter kettlebell or dumbbell.
Weight: 26/18 lbs (11.8/8.2 kg)