OtherMetconBenchmark17:00
Fight Gone Bad
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
17:00
3 Rounds For Total Reps in 17 minutes:
1 minWall Ball Shot
↳ 20/14 lbs (9/6 kg)
1 minSumo Deadlift High-Pull
↳ 75/55 lbs (34/25 kg)
1 minBox Jump
20 inch box
1 minPush Press
↳ 75/55 lbs (34/25 kg)
1 minRow
1 minRest
Coaching Tips
Strategy
- 1Pace yourself early to maintain energy through all 3 rounds. Consider breaking movements into manageable sets.
- 2Focus on maintaining form over speed. Breaks should be micro-rests, especially during high-rep movements like Box Jumps.
- 3Transition smoothly between movements; anticipate the next exercise to save time.
- 4Stretch during the rest periods to keep muscles warm and ready for the next round.
- 5For Wall Balls, aim for a consistent height; if fatigue sets in, reduce the height slightly to maintain consistency.
Safety Considerations
Technical Focus
Watch for improper squat depth during Wall Ball shots.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min
Mobility Drills:
- 30 sec each leg Hip Flexor Stretch - 1 min
- 30 sec each arm Shoulder Opener - 1 min
- 30 sec Ankle Mobility Stretch - 30 sec(Focus on both ankles.)
Activation Set:
2 rounds- 10 Wall Ball Shot (light)
- 10 Bodyweight Sumo Deadlift High-Pull(Focus on form.)
- 8 Box Jump (Step-up for the first round if needed)(Step-down to save energy.)
- 10 Push Press (light bar)
Scaling Options
Intermediate
Reduce weights by 20%
- 1
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
sumo deadlift high pull
Weight: 60/45 lbs (27.2/20.4 kg)
- 3
push press
Weight: 60/45 lbs (27.2/20.4 kg)
Scaled
Reduce weights by 40%
- 1
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
sumo deadlift high pull
Weight: 45/35 lbs (20.4/15.9 kg)
- 3
push press
Weight: 45/35 lbs (20.4/15.9 kg)