For TimeMetconBenchmark25:00
Quarterfinals 22.3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
8Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
4Shuttle Runs
1Rope Climb
16Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
8Shuttle Runs
2Rope Climb
24Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
12Shuttle Runs
3Rope Climb
32Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
16Shuttle Runs
4Rope Climb
24Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
12Shuttle Runs
3Rope Climb
16Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
8Shuttle Runs
2Rope Climb
8Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
4Shuttle Runs
1Rope Climb
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Pace the wall ball shots early; they will add up quickly.
- 2On shuttle runs, keep a consistent speed and focus on quick transitions to minimize fatigue.
- 3Break the rope climbs into manageable sets if needed, focusing on grip and coordination.
- 4Utilize the shuttle runs to recover between wall ball shot sets. Try to keep your heart rate manageable.
- 5Consider doing sets of wall balls in pairs to prevent burnout, especially as the reps increase.
Safety Considerations
Technical Focus
Ensure proper technique on wall balls to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Light pace to warm-up muscles.)
Mobility:
- 5 per side Hip Flexor Stretch(Hold for 20-30 sec each side.)
- 10-15 Shoulder Dislocations(Use a band or PVC pipe.)
- 5 per side Thoracic Rotations(Focus on range of motion.)
Activation:
2 rounds- 5 Wall Ball Shots (Light)(Use lighter ball.)
- 2 Short Shuttle Runs - 30 sec(Focus on technique.)
- 1 climb Rope Climb Progressions(Practice technique.)
Scaling Options
Intermediate
Reduce wall ball and shuttle run reps, keep rope climb as is.
- 1
wall ball shots
Lower weight on wall balls.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
shuttle runs
Reduce shuttle run reps by 25%.
- 3
rope climb
Keep rope climbs as is; practice if needed.
Scaled
Significantly reduce wall ball shots and shuttle runs, keep rope climbing practice.
- 1
wall ball shots
Very light wall ball.
Weight: 10/8 lbs (4.5/3.6 kg)
- 2
shuttle runs
Reduce shuttle run reps to 50%.
- 3
rope climb
Use banded pull-ups or low rope climbs.