Open 25.3
Workout Details
For Time:
↳ 225/155 lbs (102/70 kg)
↳ 135/85 lbs (61/39 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace the wall walks; they can become taxing quickly if done in a rush.
- 2For the rowing, maintain a steady rhythm to avoid burnout; aim for negative splits on the second row if you're feeling strong after the first.
- 3Break up deadlifts, cleans, and snatches into manageable sets (e.g., 5s or 10s) if you start to feel shaky or fatigued.
- 4Transition quickly between movements to keep your heart rate elevated, but ensure you are maintaining proper form upon each movement's execution.
- 5On the heavy lifts, ensure you're using your legs and not pulling solely with your arms to avoid injury.
Safety Considerations
Technical Focus
Ensure a strong overhead position and avoid arching the back excessively during wall walks.
Recommended Warm-Up
General Warm-Up:
- 2 min Rowing (Easy Pace) - 2 min
Mobility:
- 30 sec Shoulder Stretching - 30 sec
- 30 sec Hip Flexor Stretch - 30 sec
- 30 sec Hamstring Stretch - 30 sec
Activation:
2 rounds- 3-5 Wall Walks (Reduced Height) - 45 sec
- 5-10 Deadlifts with Light Weight - 45 sec
- 5-10 Cleans with Light Weight - 45 sec
- 5-10 Snatches with Light Weight - 45 sec
Scaling Options
Intermediate
Reduce weights and complexity of movements slightly for better manageability.
- 1
wall walk
Reduce range of motion or perform against a wall instead of on the floor.
- 2
row
Perform 35 calories instead of 50.
- 3
deadlift
Reduce weights.
Weight: 180/115 lbs (81/52 kg)
- 4
clean
Reduce weights.
Weight: 105/70 lbs (48/32 kg)
- 5
snatch
Reduce weights.
Weight: 70/45 lbs (32/20 kg)
Scaled
Significantly reduce weights and movements to increase accessibility and safety.
- 1
wall walk
Perform against a wall only.
- 2
row
Perform 25 calories instead of 50.
- 3
deadlift
Reduce weights.
Weight: 90/60 lbs (41/27 kg)
- 4
clean
Reduce weights.
Weight: 65/40 lbs (29/18 kg)
- 5
snatch
Reduce weights.
Weight: 45/30 lbs (20/14 kg)