For TimeMetconBenchmark08:00
Bee Sting
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
08:00
3 Rounds for Time:
30 calRow
30Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace yourself on the rowing to avoid burnout for the wall ball shots.
- 2Try to keep wall ball shots unbroken if possible, aiming for smaller sets if needed.
- 3Focus on an efficient turnover on the row to maximize calorie burn without excessive leg fatigue.
- 4Transition quickly between movements to maximize your time, especially within the 8-minute cap.
- 5Ensure to maintain alignment and engage core during wall ball shots to prevent injuries.
Safety Considerations
Technical Focus
Maintain proper form during wall ball shots to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 5 Wall Ball Squat Stretch
Activation:
2 rounds- 10 calories Light Row(Focus on steady pace.)
- 10 Wall Ball Shots (light)(Use a lighter ball or just practice the movement.)
Scaling Options
Intermediate
Reduce weight and calories
- 1
row
- 2
wall ball shot
Weight: 24/16 lbs (/ kg)
Scaled
Reduce weight and calories further
- 1
row
- 2
wall ball shot
Weight: 15/10 lbs (/ kg)