Beast Mode 24
Workout Details
For Time (with a Partner):
Walking
20 inch box
↳ 70/53 lbs (32/24 kg)
↳ 35/25 lbs (16/11 kg)
↳ 20/14 lbs (9/6 kg)
15 ft climb
Coaching Tips
Strategy
- 1Break up high-rep movements like Pull-Ups and Ring Dips early to avoid failure and form breakdown.
- 2For Box Jumps, focus on smooth transitions and stay at a steady pace to maintain stamina throughout.
- 3Consider alternating movements with your partner to keep the intensity high and allow for micro-rests after each exercise.
- 4Keep a consistent pace on Kettlebell Swings and Wall Ball Shots; these should feel manageable, while still pushing the effort level.
- 5Use a partner to time your rest; it's a great way to stay accountable and maintain pace on longer sets.
Safety Considerations
Technical Focus
Maintain shoulder positioning on Pull-Ups and Ring Dips to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1-2 minutes Jump Rope - 2 min(Easy pace to elevate heart rate.)
Mobility:
- 1-2 Hip Flexor Stretch - 30 sec each side(Focus on opening hips.)
- 10-15 Shoulder Dislocations - 1 min(Use a band or PVC.)
- 5 each side Kneeling Thoracic Rotations - 1 min(Open up the upper back.)
Activation:
2 rounds- 10-15 Air Squats - null(Warm up legs.)
- 5-10 Push-Ups - null(Prepare the upper body.)
- 10 Kettlebell Swings (light) - null(Focus on hip movement.)
Scaling Options
Intermediate
Reduce weights and reps as specified below.
- 1
pull up
Banded Pull-ups
- 2
lunge
Add weight (5-10 lbs in each hand)
- 3
dumbbell hang squat clean
Reduce weight
Weight: 28/20 lbs (/ kg)
- 4
kettlebell swing
Reduce weight
Weight: 56/40 lbs (/ kg)
- 5
wall ball shot
Reduce weight
Weight: 14/10 lbs (/ kg)
Scaled
Lower reps and reduce weights as specified below.
- 1
pull up
Ring Rows
- 2
lunge
Bodyweight Lunges
- 3
dumbbell hang squat clean
Reduce weight further
Weight: 14/10 lbs (/ kg)
- 4
kettlebell swing
Use a lighter kettlebell
Weight: 28/20 lbs (/ kg)
- 5
wall ball shot
Reduce weight further
Weight: 10/8 lbs (/ kg)
- 6
box jump
Box Step-ups