For TimeMetconBenchmark50:00
Vandross
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
50:00
For Time:
6 Rounds of:
15 calSkiErg
15Burpee
5 minRest
Directly Into, 3 Rounds of:
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
500 mRow
Coaching Tips
Strategy
- 1Pace yourself during the SkiErg; it's easy to start too fast but maintain a steady rhythm.
- 2Break the Burpees into manageable sets if needed; consider doing them in sets of 5 to avoid fatigue.
- 3Use the rest period wisely; hydrate and mentally prepare for the next section.
- 4For Wall Ball shots, focus on using your legs for power, and keep the ball steady throughout the motion.
- 5Maintain good rowing technique with a strong leg drive and control on the return; avoid slumping.
Safety Considerations
Technical Focus
Ensure proper technique on Wall Ball shots to prevent lower back strain.
Recommended Warm-Up
General Cardio:
- 2 min easy Ski Erg - 2 min
Mobility:
- 5-10 stretches each side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Pass-Through - 30 sec
- 5-10 rotations each direction Thoracic Spine Rotation - 30 sec
Activation: 2 Rounds of:
2 rounds- 10 10 Jump Squats(Focus on form.)
- 10 10 Push-Ups(Ensure full extension.)
- 5 5 Wall Ball Shots with light ball(Practice catching and throwing.)
Scaling Options
Intermediate
Reduce weights and volume slightly for improved manageability.
- 1
ski
No modification needed; maintain calorie target.
- 2
burpee
No modification needed.
- 3
rest
Same for all levels.
- 4
wall ball shot
Decrease weight.
Weight: 16/10 lbs (7.3/4.5 kg)
- 5
row
Same for all levels.
Scaled
Lower weight and adjust reps for appropriate scaling.
- 1
ski
No modification needed; maintain calorie target.
- 2
burpee
Perform step-back burpees instead.
- 3
rest
Same for all levels.
- 4
wall ball shot
Reduce weight significantly.
Weight: 10/6 lbs (4.5/2.7 kg)
- 5
row
Same for all levels.