OtherMetconBenchmark30:00
Biggie
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
30:00
5 Rounds in 30 minutes:
1 minWall Ball Shot
↳ 20/14 lbs (9/6 kg)
30 secRest
1 minBurpee Broad Jump
30 secRest
1 minCalorie Row
30 secRest
1 minShuttle Run
30 secRest
Coaching Tips
Strategy
- 1Pace yourself through each movement, particularly on the wall balls and burpee broad jumps, as these can be taxing over multiple rounds.
- 2Aim to keep the wall ball shots unbroken, focusing on consistent depth and form without letting fatigue set in too quickly.
- 3During shuttle runs, maintain a steady pace to avoid overexerting yourself before the next round.
- 4Use the 30 seconds of rest effectively to hydrate and prepare mentally for the next round.
- 5For the calorie row, maintain a strong pull but control your pace to manage energy over the five rounds.
Safety Considerations
Technical Focus
Monitor squat depth and back position during the wall ball shots.
Recommended Warm-Up
General Warm-Up: 2-3 mins
- 500m Rowing(Easy pace to gradually increase heart rate.)
Mobility: 2-3 mins
- 30 sec per side Hip Flexor Stretch(Open the hip flexors.)
- 10 Shoulder Dislocates(Focus on shoulder mobility.)
- 30 sec Squat Hold(Maintain an active squat position.)
Activation: 3-4 mins
2 rounds- 3 3 Wall Ball Shots(Focus on form.)
- 3 3 Burpee Broad Jumps(Move slowly to focus on technique.)
- 3 3 Shuttle Runs (10m back and forth)(Dynamic movement to activate legs.)
Scaling Options
Intermediate
Reduce wall ball weight and moderate intensity on movements.
- 1
wall ball shot
Use lighter wall ball weight.
Weight: 16/12 lbs (7/5 kg)
- 2
burpee broad jump
Perform regular burpees with broad jump.
- 3
calorie row
Lower the calorie count if needed.
- 4
shuttle run
Perform less distance if needed.
Scaled
Modify movements to reduce intensity and complexity.
- 1
wall ball shot
Use even lighter wall ball for reps.
Weight: 10/8 lbs (4/4 kg)
- 2
burpee broad jump
Perform step-backs instead of jumps.
- 3
calorie row
Decrease the calorie count further.
- 4
shuttle run
Perform half the distance.