Fatal 40
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
24/20 in
↳ 53/35 lbs (24/16 kg)
1.5/1 pood
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself during the runs since they are repeated often.
- 2Consider breaking up larger sets (40 reps) into manageable smaller sets (e.g. 20s or 10s) to maintain endurance.
- 3Transition quickly but efficiently between movements to minimize downtime.
- 4Focus on form rather than speed during weightlifting sections to prevent injury.
- 5Use the runs as an active recovery phase; keep a steady but easy pace.
Safety Considerations
Technical Focus
Maintaining proper form during explosive movements like cleans and snatches to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 per side Ankle Rolls - 30 sec
Activation: Mini-WOD
2 rounds- 10 Wall Ball Shot
- 10 Push-Up
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight for wall balls, cleans, deadlifts, and snatches by ~20% and modify pull-ups to banded assistance if necessary.
- 1
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
hang clean
Weight: 76/52 lbs (34.5/23.6 kg)
- 3
deadlift
Weight: 76/52 lbs (34.5/23.6 kg)
- 4
hang snatch
Weight: 76/52 lbs (34.5/23.6 kg)
Scaled
Reduce weight for wall balls, cleans, deadlifts, and snatches by ~40%. Modify pull-ups to ring rows. Adjust box jump height if needed.
- 1
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
hang clean
Weight: 57/35 lbs (25.9/15.9 kg)
- 3
deadlift
Weight: 57/35 lbs (25.9/15.9 kg)
- 4
hang snatch
Weight: 57/35 lbs (25.9/15.9 kg)
- 5
pull up
Ring Rows
- 6
box jump
Box Step-Ups