For TimeMetconBenchmark30:00
Cobain
Gymnastics
Solo
Workout Details
For Time
30:00
For Time:
150Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
4 minRest
100Burpee
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Pace yourself through the wall ball shots; consider doing sets of 20 to manage fatigue.
- 2Use the 4 minutes of rest wisely to recover, hydrate, and reset your mindset for the burpees.
- 3For burpees, focus on maintaining a steady rhythm; breaking them into smaller sets (e.g. sets of 10 or 20) can help maintain intensity.
- 4Keep your core engaged during the wall ball shots and burpees to maintain stability and form.
- 5Avoid jumping too hard during the burpees; a controlled landing can help prevent unnecessary strain on joints.
Safety Considerations
Technical Focus
Ensure proper squat depth and posture during wall ball shots to prevent knee injuries; watch for shoulder fatigue during burpees.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row (or other ergometer) - 2 min
Mobility:
- 30 sec per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocations (with a band or stick) - 45 sec
- 30 sec Squat Hold - 30 sec
Activation:
2 rounds- 10 Wall Ball Shot (light)
- 5 Burpees (slow and controlled)(Focus on form over speed.)
Scaling Options
Intermediate
Reduce wall ball weight by ~20% and modify burpees to step-back burpees.
- 1
wall ball shot
Wall Ball Shot with lighter weights
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
burpee
Step-back Burpees
Scaled
Reduce wall ball weight by ~40% and replace burpees with half burpees.
- 1
wall ball shot
Wall Ball Shot with lighter weights
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
burpee
Half Burpees (no jump at the top)