For TimeMetconBenchmark
Vader
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
24 calRow
21Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
15Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
8Burpees Over the Erg
Coaching Tips
Strategy
- 1Pace yourself on the row to avoid burning out early; aim for a consistent, steady pace.
- 2Break the wall ball shots into manageable sets (e.g., 10-11) to maintain form and avoid fatigue.
- 3For dumbbell snatches, keep the weight close to your body and use leg drive to help lift; consider doing sets of 5 if the weight feels heavy.
- 4Use the burpees as an active recovery; focus on maintaining a steady rhythm instead of rushing through them.
Safety Considerations
Technical Focus
Ensure proper form on the dumbbell snatch to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min at an easy pace Row - 5 min
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates (with a band or stick)
- 5 each side Spidermans
Activation:
2 rounds- 5 each arm Dumbbell Snatch (light weight)
- 10 Wall Ball Shots (light weight)
- 5 Burpees
Scaling Options
Intermediate
Reduce weights and expected reps for improved form and performance.
- 1
wall ball shots
Use lighter wall ball.
Weight: 15/10 lbs (7/4.5 kg)
- 2
dumbbell snatches
Use lighter dumbbells.
Weight: 40/25 lbs (18/11.5 kg)
Scaled
Use lighter weights and alternate movements for accessibility.
- 1
wall ball shots
Use a small wall ball or medicine ball.
Weight: 10/8 lbs (4.5/3.5 kg)
- 2
dumbbell snatches
Use lighter dumbbells.
Weight: 25/15 lbs (11/7 kg)
- 3
burpees over the erg
Step instead of jump for burpees.