Probatio
Workout Details
For Max Reps in 30 minutes
0:00-5:00
10:00-14:00
18:00-22:00
↳ 155/105 lbs (70/48 kg)
25:00-27:00
↳ 20/14 lbs (9/6 kg)
29:00-30:00
Single attempt
Coaching Tips
Strategy
- 1Break up the Burpee Box Jump-Overs into smaller sets (e.g., 5-10) to maintain intensity and avoid burnout early.
- 2Keep a steady pace during Shuttle Runs and focus on quick transitions to maximize reps.
- 3On Power Cleans, focus on form—reel in speed at the beginning if necessary to maintain technique.
- 4For Wall Ball Shots, aim for a consistent rhythm to avoid losing energy toward the end of the workout.
- 5Ensure to go for unbroken Pull-Ups—do not settle for singles; try to jump right back up after each rep.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during box jump-overs to prevent knee injuries.
Recommended Warm-Up
Warm-Up Cardio:
- 400m Jog(Light jog to elevate heart rate.)
Mobility Work:
- 10 each side Spine Twists(Loosen the spine.)
- 10 each leg Hip Openers(Increase hip mobility.)
- 10 each arm Shoulder Stretch(Prepare shoulders for pulling.)
Activation Sets:
2 rounds- 10 each leg Box Step-Ups(Light box movements to activate the legs.)
- 5 Hang Power Cleans (empty bar)(Focus on proper form.)
- 5-10 Wall Ball Shots (light)(Get accustomed to the movement.)
Scaling Options
Intermediate
Reduce weights and modify movements for efficiency.
- 1
burpee box jump overs
Lower Box Height
- 2
shuttle runs
Reduce distance to 5m
- 3
power cleans
Use lighter weights
Weight: 125/75 lbs (56/34 kg)
- 4
wall ball shots
Use lighter wall balls
Weight: 15/10 lbs (7/4.5 kg)
- 5
pull ups
Banded Pull-Ups
Scaled
Further reduce weights and simplify movements.
- 1
burpee box jump overs
Burpee Step-Ups
- 2
shuttle runs
Skip the runs, perform a shuttle walk instead.
- 3
power cleans
Use a very light barbell or kettlebell
Weight: 95/65 lbs (43/29 kg)
- 4
wall ball shots
Use a very light wall ball.
Weight: 10/6 lbs (4.5/2.5 kg)
- 5
pull ups
Ring Rows