Williams
3 Rounds
Workout Details
3 Rounds for Total Reps in 17 Minutes:
↳ 20/14 lbs (9/6 kg)
24/20 inch box
Coaching Tips
Strategy
- 1Pace yourself in the wall ball shots to avoid fatigue early—consider 10-15 reps in each of the first few rounds.
- 2For burpees, focus on an efficient transition and rhythm. Don’t rush; aim for smooth movements.
- 3During box jumps, land softly to reduce impact on the joints and maintain a steady pace throughout the minute.
- 4Keep lunges quick and fluid while maintaining proper form—consider alternating legs rather than cycling back and forth.
- 5Aim for consistent effort during the calorie row; don’t sprint unless you can maintain your pace throughout.
- 6Use rest periods wisely to recover as much as possible before the next round.
Safety Considerations
Technical Focus
Maintain a neutral spine during all movements, especially in squats and lunges.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Match the effort level to WOD pace.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up the hips.)
- 30 sec Shoulder Opener - 30 sec(Stretch and prepare shoulders.)
- 30 sec Ankle Mobility Drill - 30 sec(Move through ankle flexion and extension.)
Activation Sets:
2 rounds- 10-15 Wall Ball Shots (light)(Use lighter weight for muscle activation.)
- 5-10 Burpees (slow)(Focus on form and smooth transitions.)
- 10 each leg Box Step-Ups(Prepare for the explosive nature of box jumps.)
Scaling Options
Intermediate
Reduce weight and make movement modifications for some exercises.
- 1
wall ball shots
Use lighter wall ball.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
burpees
Maintain burpee form but slow pace.
- 3
box jumps
Reduce box height or step-ups instead.
- 4
lunges
Add weights—dumbbells in hands.
- 5
calorie row
Row at a moderate pace.
- 6
rest
No modifications for rest.
Scaled
Reduce movements and simplify exercise intensity.
- 1
wall ball shots
Use very light wall ball.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
burpees
Perform burpees at a slower pace with knee drops.
- 3
box jumps
Use a low box or stick to step-ups.
- 4
lunges
Perform bodyweight lunges.
- 5
calorie row
Row at an easier pace.
- 6
rest
No modifications for rest.