Open 26.1
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♂ 24-inch box, ♀ 20-inch box
↳ 20/14 lbs (9/6 kg)
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Note: ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Coaching Tips
Strategy
- 1Pace yourself at the start. Begin at a sustainable pace rather than pushing too hard initially to avoid burnout.
- 2Aim to complete wall-ball shots in sets of manageable chunks that prevent burnout, like 10-15 reps at a time, with short breaks.
- 3Keep your movements efficient and consistent on box jump-overs. Focus on maintaining a steady pace and consistent breathing.
- 4For the medicine-ball box step-overs, find a rhythm and use your core to stabilize, maintaining control to prevent any risk of tripping.
- 5As you approach the high-volume wall-ball shots at mid-point, consciously slow your breathing and control your heart rate.
Safety Considerations
Technical Focus
Monitor the depth of your squat in wall-ball shots and ensure you land softly during box jump-overs to prevent knee and back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- Overhead Wall Squat Hold - 30 sec
- Calf Stretch Against Wall - 30 sec per side
Activation Drills:
2 rounds- 10-15 Light Wall-Ball Shots(Use a lighter ball)
- 8 per side Box Step-Ups(Bodyweight only)
- 10 Vertical Jumps
- 10-15 Light Wall-Ball Shots(Use a lighter ball)
- 8 per side Box Step-Ups(Bodyweight only)
- 10 Vertical Jumps
Scaling Options
Intermediate
Reduced weights for intermediate level.
- 1
wall ball shots
Weight: 16/11 lbs (7/5 kg)
- 2
box jump overs
Use 20-inch box for males and 16-inch box for females.
- 3
medicine ball box step overs
Use 20-inch box for males and 16-inch box for females.
Weight: 16/11 lbs (7/5 kg)
Scaled
Further reduced weights and box heights for beginners.
- 1
wall ball shots
Weight: 12/8 lbs (5/4 kg)
- 2
box jump overs
Step over a 16-inch box for males and 12-inch box for females.
- 3
medicine ball box step overs
Step over a 16-inch box for males and 12-inch box for females.
Weight: 12/8 lbs (5/4 kg)