For TimeMetcon28:00
Fierce Burpee & Overhead Squat & Row or Ski & Sandbag Lunge & Wall Ball Siege
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
28:00
4 Rounds For Time (Time Cap: 28 Minutes):
20Wall Ball
↳ 20/14 lbs (9/6 kg)
12Overhead Squat
↳ 88/55 lbs (40/25 kg)
20 mSandbag Lunge
↳ 44/22 lbs (20/10 kg)
300 mRow or Ski
Choice of Row or Ski
12Burpee
12 Burpees
Original WOD
4 Rounds For Time (Time Cap: 28 Minutes): 500m Run 20 Wall Balls (20/14 lbs) 12 Overhead Squats (88/55 lbs) 20m Sandbag Lunges (44/22 lbs) 300m Row or Ski 12 Burpees
Coaching Tips
Strategy
- 1Pace the run to avoid burning out early; maintain a steady pace that allows you to transition smoothly into the wall balls.
- 2For wall balls, focus on keeping your core engaged and use your legs to drive the ball up, ensuring a good rhythm while catching.
- 3Break the overhead squats into manageable sets (e.g., 6+6) if necessary, especially as fatigue sets in to maintain form.
- 4Alternate lunges smoothly to maintain momentum; focus on driving through your front heel and keeping the sandbag stable on your shoulders.
- 5Choose wisely between row or ski, depending on your strengths and how fatigued you are. Both should be done at a consistent pace rather than going all out.
- 6Consider doing burpees in sets (like 6 + 6) if you're feeling fatigued, to maintain form and speed.
Safety Considerations
Technical Focus
Ensure proper overhead position during Overhead Squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Light Jog(Focus on a light pace.)
Mobility:
- 10 seconds each side Overhead Squat Stretch - 10 sec(Loosen shoulders and hips.)
- 10 seconds each side Hip Flexor Stretch - 10 sec(Open up the hips for lunges.)
- 10 each foot Ankle Mobility Drill - 10 sec(Prepare for squats and lunges.)
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 10 Sandbag Deadlifts(Activate the posterior chain.)
- 5 Burpees(Get the heart rate up.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify movements as needed.
- 1
wall ball
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
overhead squat
Weight: 70/45 lbs (31.8/20.4 kg)
- 3
sandbag lunge
Weight: 35/17 lbs (15.9/7.7 kg)
Scaled
Reduce weights by approximately 40% and modify movements as needed.
- 1
wall ball
Weight: 12/6 lbs (5.4/2.7 kg)
- 2
overhead squat
Weight: 50/35 lbs (22.7/15.9 kg)
- 3
sandbag lunge
Weight: 25/15 lbs (11.3/6.8 kg)