For TimeMetconBenchmark
Zeppelin
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
1500 mRun
100Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
80Lunges
Alternating
60Burpees
40Sit-Ups
20Push-Ups
1500 mRun
Coaching Tips
Strategy
- 1Pace your runs to conserve energy for subsequent movements.
- 2Break up your Wall Ball shots into manageable sets (e.g., 20s) to maintain form.
- 3Keep your lunges steady and controlled to minimize fatigue.
- 4Transition quickly between movements to maintain momentum.
- 5For Burpees, find a rhythm that allows for efficient movement without excessive strain.
- 6Stay consistent with Sit-Ups and Push-Ups; avoid rushing to maintain proper form.
Safety Considerations
Technical Focus
Ensure proper run form to avoid injury, especially during the longer distances.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Light jog to prepare for runs.)
Mobility Warm-Up:
- Hip Flexor Stretch - 30 sec each leg
- 10-15 Shoulder Dislocates(Using a band or stick.)
- 10 each direction Ankle Circles
Activation WOD:
2 rounds- 10 Air Squats
- 5 Push-Ups
- 10 Sit-Ups
Scaling Options
Intermediate
Reduce the volume of wall balls and increase rest as needed.
- 1
wall ball shot
Wall Ball Shots at reduced weight.
Weight: 16/12 lbs (7.3/5.4 kg)
- 2
lunges
No weight lunges.
- 3
burpees
Burpees can be done step-back.
Scaled
Consider reducing movement reps further and add rest as needed.
- 1
wall ball shot
Wall Ball Shots at a lighter weight.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
lunges
Add some support or do stepping lunges.
- 3
burpees
Easier push-ups or step-ins.