Constant Variance
Workout Details
For Time:
1 Round of:
↳ 20/14 lbs (9/6 kg)
↳ 55/35 lbs (25/16 kg)
24/20 in
↳ 75/55 lbs (34/25 kg)
Rest 5 min
2 Rounds of:
↳ 75/55 lbs (34/25 kg)
24/20 in
↳ 55/35 lbs (25/16 kg)
↳ 24/14 lbs (11/6 kg)
Rest 5 min
1 Round of:
↳ 20/14 lbs (9/6 kg)
↳ 75/55 lbs (34/25 kg)
24/20 in
↳ 55/35 lbs (25/16 kg)
Rest 5 min
1 Round of:
24/20 in
↳ 55/35 lbs (25/16 kg)
↳ 75/55 lbs (34/25 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Focus on breathing throughout the workout to maintain endurance.
- 2Break up the Kettlebell swings into smaller sets if fatigue sets in.
- 3Consider mixing up the order of movements during the second round to vary muscle engagement and recovery.
- 4For the Double-Unders, aim for consistency in rhythm; practice if necessary before the workout.
- 5Keep Wall Ball shots unbroken; maintain a steady pace to avoid losing time.
Safety Considerations
Technical Focus
Ensure proper mechanics with dynamic movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row or Bike - 5 min(Choose appropriate ergometer for warming up.)
Mobility Focus:
- 10 per side Hip Flexor Stretch(Hold each stretch for 30 seconds.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 per side Hamstring Stretch(Hold each stretch for 30 seconds.)
Activation Set:
2 rounds- 10 Wall Ball Shots (light weight)
- 15 Light Kettlebell Swings
- 20 Jumping Jacks(Get the heart rate up.)
Scaling Options
Intermediate
Reduce weights and reps for more manageable workload.
- 1
wall ball shot
Use lighter ball for Wall Balls.
Weight: 14/10 lbs (6/4 kg)
- 2
kettlebell swing
Use lighter kettlebell.
Weight: 45/25 lbs (20/11 kg)
- 3
box jump step down
Reduced height box.
- 4
hang power snatch
Use lighter barbell or dumbbells.
Weight: 55/35 lbs (25/16 kg)
- 5
burpee
Perform step back instead of jump.
- 6
double under
Perform single unders or jumping jacks.
Scaled
Significantly reduce weights and reps for accessibility.
- 1
wall ball shot
Use very light ball for Wall Balls.
Weight: 10/6 lbs (5/3 kg)
- 2
kettlebell swing
Use a very light kettlebell.
Weight: 35/15 lbs (16/7 kg)
- 3
box jump step down
Perform step-ups instead.
- 4
hang power snatch
Use PVC or dowel for snatch.
Weight: 35/25 lbs (16/11 kg)
- 5
burpee
Perform an easier variation with a step down.
- 6
double under
Perform single unders.