For TimeMetcon42:00
Brutal Burpee Broad Jump & Farmer Hold & Hand-Release Push-Up & Reverse Alternating Lunge & Rope Climb or Chin Up Pull-Up & Run or SkiErg & Wall Ball Eclipse
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
42:00
3 Rounds for Time (TC 42’):
750 mRun or SkiErg
20Wall Ball
↳ 6/4 lbs (3/2 kg)
20Burpee Broad Jump
30 secFarmer Hold
↳ 32/20 lbs (15/9 kg)
25Hand-Release Push-Up
10Reverse Alternating Lunge
↳ 20/10 lbs (9/5 kg)
2Rope Climb or Chin Up Pull-Up
2 Rope Climbs or 4 Chin Up Pull-Ups
200 mRow
Coaching Tips
Strategy
- 1Pace the runs/bike/runs effectively, especially the first round; aim for negative splits on subsequent rounds.
- 2Keep wall balls unbroken, but manage speed to avoid fatigue. Split into manageable sets if necessary.
- 3Focus on efficient transitions between movements to save time.
- 4For burpees, ensure a consistent rhythm and proper landing to minimize strain on legs and back.
- 5Maintain a strong core during the farmer hold; avoid leaning backward and engage glutes.
- 6For good form, keep your lunges controlled; aim for a straight posture and proper knee alignment.
Safety Considerations
Technical Focus
Ensure proper form during dynamic movements to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jog or Ski Erg - 2-3 min(Easy pace to raise heart rate.)
Mobility Work:
- 5-10 Hip Flexor Stretch - 30 sec each leg(Focus on the hip flexors for running.)
- 5-10 Shoulder Dislocates - 30 sec(Using a band or PVC pipe.)
- 5-10 Hamstring Stretch - 30 sec each leg(Keep your back straight.)
Activation:
2 rounds- 10 Wall Ball (Light Weight)(Light movements to engage muscles.)
- 5-10 Push-Ups(Start with a slow pace.)
- 5-10 Bodyweight Lunges(Focus on form and controlled movement.)
Scaling Options
Intermediate
Reduce weight and modify movements for accessibility.
- 1
wall ball
Weight: 4/3 lbs (/ kg)
- 2
farmer hold
Weight: 24/16 lbs (/ kg)
- 3
reverse alternating lunge
Weight: 16/8 lbs (/ kg)
Scaled
Lighten weights and alter movements for all levels.
- 1
wall ball
Weight: 3/2 lbs (/ kg)
- 2
farmer hold
Weight: 16/10 lbs (/ kg)
- 3
reverse alternating lunge
Weight: 8/4 lbs (/ kg)