For TimeMetconBenchmark15:00
Quarterfinals 21.3
Weightlifting
Monostructural
Solo
Workout Details
For Time
15:00
For Time:
120Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
10-ft target for males, 9-ft target for females
120 calRow
Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Break the wall ball shots into manageable sets (e.g., 10-15 reps) to maintain form throughout the workout.
- 2Maintain a steady, controlled pace on the rower; aim for a consistent calorie output instead of sprinting.
- 3Use the legs during the wall ball shots to generate power and reduce fatigue in the shoulders.
- 4Take short, intentional breaks if needed to keep the heart rate manageable and form correct.
- 5Transition quickly between movements to maximize time efficiency.
Safety Considerations
Technical Focus
Ensure proper wall ball shot technique to avoid lower back strain.
Recommended Warm-Up
General Cardio Warmup:
- 5 min easy Row - 5 min(Light rowing to warm up the legs and lungs)
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10-15 Shoulder Dislocates(Using a band or stick.)
- Squat Hold - 30 sec
Activation Mini-WOD:
2 rounds- 5-10 Wall Ball Shots (light)(Use a lighter wall ball or a medicine ball.)
- 100m Row(Quick rowing intervals.)
Scaling Options
Intermediate
Reduce wall ball weight and row calories.
- 1
wall ball shot
Reduce wall ball weight.
Weight: 16/10 lbs (7/4 kg)
- 2
row
Row 100 calories instead.
Scaled
Reduce wall ball weight further and row fewer calories.
- 1
wall ball shot
Reduce wall ball weight further.
Weight: 10/6 lbs (4/3 kg)
- 2
row
Row 60 calories instead.