Ember Air Squat & Burpee & Clean Squat Med Ball & Pull-Up & Push-Up & Sandbag Lunge & Sit-Up & Step Box Sandbag & Wall Ball Ambush
Workout Details
For Time:
↳ 44/22 lbs (20/10 kg)
50cm
↳ 44/22 lbs (20/10 kg)
50cm
↳ 44/22 lbs (20/10 kg)
50cm
↳ 44/22 lbs (20/10 kg)
50cm
Coaching Tips
Strategy
- 1Pace yourself throughout the WOD, focus on breaking down the movements strategically. For the Sandbag movements, aim for sets of 10-15 reps with short rests.
- 2Maintain a strong pull-up grip early in the round to avoid fatigue setting in later. Consider pacing these with small sets (e.g., sets of 5-10).
- 3Burpees can be taxing; break them into smaller sets if needed, with a micro-rest after each set to maintain form throughout the workout.
- 4For Wall Balls, find a rhythm that works for you; aim for unbroken sets early, while allowing short rests as fatigue sets in.
- 5Sit-Ups and Air Squats should be pushed unbroken if you're comfortable; however, be mindful of transitioning quickly to maintain pace.
Safety Considerations
Technical Focus
Ensure proper lifting mechanics with the sandbag to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(At an easy pace to get the heart rate up.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on opening up the hips.)
- 30 sec Chest Opener Stretch - 30 sec(Encourage shoulder mobility.)
- 10 reps Ankle Mobility Drill - 10 reps(Improve the range of motion for squats.)
Activation:
2 rounds- 5-10 Step Box Sandbag(Use light weight to activate the lower body.)
- 5 Pull-Up(Focus on form.)
- 3-5 Burpee(Prepare body for metabolic conditioning.)
Scaling Options
Intermediate
Reduce weight and volume to maintain intensity while managing fatigue.
- 1
step box sandbag
Reduce weight on the sandbag without changing the movement.
Weight: 35/17 lbs (16/8 kg)
- 2
pull up
Banded Pull-Ups.
- 3
burpee
Step-back Burpees.
- 4
wall ball
Reduce the weight of the Wall Ball.
- 5
push up
Knee Push-Ups.
- 6
sit up
Abmat Sit-Ups.
- 7
air squat
Air Squats.
- 8
sandbag lunge
Walking Lunges.
- 9
clean squat med ball
Reduce weight of the Medicine Ball.
Scaled
Further reduce volume and weight to ensure proper execution.
- 1
step box sandbag
Lower weight.
Weight: 25/12 lbs (11/5 kg)
- 2
pull up
Ring Rows.
- 3
burpee
Burpees to a target.
- 4
wall ball
Wall Balls with lighter ball.
- 5
push up
Incline Push-Ups.
- 6
sit up
Crunches.
- 7
air squat
Assisted Air Squats.
- 8
sandbag lunge
Bodyweight Lunges.
- 9
clean squat med ball
Med Ball Squats with a lighter ball.