Blake
4 Rounds
Workout Details
- 1Overhead Walking Lunge30 m
45/35 lbs (20/16 kg)
- 2Box Jump30 reps
Box height: 24 in for men, 20 in for women
- 3Wall Ball20 reps
20/14 lbs (9/6 kg)
Target height: 10 ft for men, 9 ft for women
- 4Handstand Push-Up10 reps
Coaching Tips
Strategy
- 1Focus on maintaining an upright torso during the overhead lunges.
- 2Use a steady rhythm for box jumps to avoid tripping.
- 3Aim for consistent wall ball throws to hit the target accurately.
- 4Perform handstand push-ups with controlled descent to maximize strength utilization.
Safety Considerations
Technical Focus
Maintain good overhead position for lunges and ensure proper handstand push-up form to avoid injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Weight reduction for lunges and wall balls, more assistance for handstand push-ups.
- 1
overhead lunge
Reduce weight of plate.
Weight: 35/25 lbs (16/11 kg)
- 2
box jump
Lower box height to 20 in for men and 18 in for women.
- 3
wall ball
Reduce weight of wall ball.
Weight: 16/10 lbs (7/5 kg)
- 4
handstand push up
Use box for assisted HSPUs.
Scaled
Focus on bodyweight movements and reduced weight.
- 1
overhead lunge
Bodyweight lunges.
- 2
box jump
Box step-ups replace jumps.
- 3
wall ball
Use lighter ball or no ball.
- 4
handstand push up
Use pike push-ups instead.