AdamBrown
2 Rounds
Workout Details
2 Rounds For Time:
↳ 295/205 lbs (134/93 kg)
↳ 20/14 lbs (9/6 kg)
↳ 195/125 lbs (88/57 kg)
↳ 20/14 lbs (9/6 kg)
↳ 145/100 lbs (66/45 kg)
Original WOD
2 Rounds For Time: 24 Deadlifts (295/205 lbs) 24 Box Jumps (24/20 in) 24 Wall Ball Shots (20/14 lbs) 24 Bench Press (195/125 lbs) 24 Box Jumps (24/20 in) 24 Wall Ball Shots (20/14 lbs) 24 Cleans (145/100 lbs)
Coaching Tips
Strategy
- 1Pace yourself through the Deadlifts; try to break them up into manageable sets if needed.
- 2Focus on landing softly during Box Jumps to minimize impact on joints and maintain efficiency.
- 3For Wall Ball Shots, ensure that you are fully extending your hips for an effective throw and adjust your stance based on your shoulder mobility.
- 4During Bench Press, keep your feet flat on the ground and engage your core to maintain stability throughout the lift.
- 5Consolidate your rest breaks to the transitions between movements, rather than during, to maintain momentum.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Deadlift and Clean to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500 m Row - 2-3 min(Easy pace to warm up the body.)
Mobility Work:
- Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates
- 10 Ankle Circles
Activation Sets:
2 rounds- 5 Deadlift(Use light weight.)
- 5 Box Jump(Focus on form.)
- 10 Wall Ball Shot
Scaling Options
Intermediate
Reduce the weights by approximately 20% and scale Box Jump height if needed.
- 1
deadlift
Weight: 235/165 lbs (107/75 kg)
- 2
box jump
Reduce height by 2 inches
- 3
wall ball shot
Weight: 16/10 lbs (7/4.5 kg)
- 4
bench press
Weight: 155/100 lbs (70/45 kg)
- 5
clean
Weight: 115/75 lbs (52/34 kg)
Scaled
Reduce the weights by approximately 40% and use modifications for high-impact movements.
- 1
deadlift
Weight: 175/125 lbs (79/57 kg)
- 2
box jump
Replace with step-ups.
- 3
wall ball shot
Weight: 10/6 lbs (4.5/2.5 kg)
- 4
bench press
Weight: 95/65 lbs (43/29 kg)
- 5
clean
Weight: 75/55 lbs (34/25 kg)