The End
Workout Details
"The End 1"
↳ 20/14 lbs (9/6 kg)
24-inch box
↳ 108/72 lbs (49/33 kg)
↳ 135/95 lbs (61/43 kg)
100 ft Sled Pull
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3"
For Time
Same workout as above
Coaching Tips
Strategy
- 1During 'The End 1', focus on a manageable pace for the row and wall balls to avoid fatigue early.
- 2Plan to break your Toes-to-Bars into manageable sets, aiming for 5-10 reps at a time.
- 3For Box Jumps, stay explosive but ensure safe landings; consider a short rest after each set if needed.
- 4On Kettlebell Sumo Deadlift High-Pulls, focus on proper hip hinge to utilize legs and reduce back strain.
- 5Maintain steady breathing during Burpees; aim to find a rhythm.
- 6For Shoulder-to-Overhead, ensure a strong core brace and proper overhead positioning. Consider resting before the sled pull to avoid form breakdown.
Safety Considerations
Technical Focus
Monitor the form on overhead movements to ensure safe shoulder mechanics.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Keep a steady pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates(Use a band or light bar.)
- 10 per side Ankle Rockers
Activation Sets:
2 rounds- 5 Kettlebell Deadlift(Light kettlebell focusing on form.)
- 10 Wall Ball Shots(Use a light ball.)
- 5 Burpees
Scaling Options
Intermediate
Reduce weights and reps moderately.
- 1
row
- 2
wall ball shot
Weight: 16/10 lbs (7.5/4.5 kg)
- 3
toes to bar
Toes-to-bar → Knees-to-elbows
- 4
box jump
Box Jump → Step-ups on the same box
- 5
kettlebell sumo deadlift high pull
Weight: 86/55 lbs (39/25 kg)
- 6
burpee
- 7
shoulder to overhead
Weight: 95/65 lbs (43/30 kg)
- 8
sled pull
Sled Pull → Reduce distance to 50 ft.
Scaled
Reduce weights and reps significantly.
- 1
row
- 2
wall ball shot
Weight: 10/6 lbs (4.5/3 kg)
- 3
toes to bar
Toes-to-bar → Hanging knee raises
- 4
box jump
Box Jump → Box Step-ups at a lower height.
- 5
kettlebell sumo deadlift high pull
Weight: 54/36 lbs (25/16 kg)
- 6
burpee
- 7
shoulder to overhead
Weight: 65/45 lbs (29/20 kg)
- 8
sled pull
Sled Pull → Reduce distance to 25 ft.