Zeus
3 Rounds
Workout Details
3 Rounds For Time:
↳ 20/14 lbs (9/6 kg)
↳ 75/55 lbs (34/25 kg)
20-inch box
↳ 75/55 lbs (34/25 kg)
Bodyweight
Coaching Tips
Strategy
- 1Pace yourself during the wall balls and push presses to avoid fatigue early on.
- 2Try to keep the sumo deadlift high-pulls unbroken for consistency.
- 3Use a steady rhythm for the box jumps, focusing on landing softly to reduce impact.
- 4For the push-ups, consider breaking them into sets if you fatigue quickly but keep the rest minimal.
- 5Transition quickly between movements to save time, especially before the row.
Safety Considerations
Technical Focus
Watch for knee alignment in squats and box jumps.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min
Mobility Work:
- Hip Flexor Stretch - 30 sec(Each side)
- Shoulder Dislocates - 30 sec(Use a band or PVC)
- Squat Depth Holds - 30 sec(Hold at the bottom of the squat position.)
Activation Mini-WOD:
2 rounds- 10 Wall Ball Shots
- 10 Push Presses(Use light weight.)
- 10 Box Step-Ups(Alternate legs.)
Scaling Options
Intermediate
Reduce loads for weighted movements and modify some exercises.
- 1
wall ball shots
Weight: 15/10 lbs (7/4 kg)
- 2
sumo deadlift high pull
Weight: 60/45 lbs (27/20 kg)
- 3
box jumps
Lower to 16 inch box.
- 4
push press
Weight: 60/45 lbs (27/20 kg)
- 5
rows
Row 20 calories instead.
- 6
push ups
Modified Push-Ups from knees.
- 7
back squat
Back Squats with light bar or dumbbells.
Scaled
Increase modifications for more movements; focus on movement quality.
- 1
wall ball shots
Wall Ball Throws or Medicine Ball Slams.
- 2
sumo deadlift high pull
Kettlebell Deadlift High-Pulls.
- 3
box jumps
Box Step-Ups.
- 4
push press
Dumbbell Shoulder Press.
- 5
rows
Row 10 calories instead.
- 6
push ups
Incline Push-Ups.
- 7
back squat
Prone Bodyweight Squats.