Freak
Workout Details
For Time:
↳ 95/65 lbs (43/29 kg)
↳ 70/53 lbs (32/24 kg)
24/20 inch box
↳ 20/16 lbs (9/7 kg)
Coaching Tips
Strategy
- 1Start strong with the Thrusters and break them into manageable sets if needed.
- 2For Pull-Ups, opt for kipping or strict depending on your fatigue level and focus on form.
- 3During the runs, manage your pacing to sustain your energy for the high-rep movements that follow.
- 4For Kettlebell Swings, focus on a powerful hip drive to manage effort during the 30 reps.
- 5Keep Double-Unders unbroken if possible, but be prepared to switch to Single-Unders if you trip up a lot to save time.
- 6Approach Box Jumps with controlled jumps, focusing on landing softly to reduce fatigue and improve safety.
Safety Considerations
Technical Focus
Monitor for proper alignment and engagement during the Thruster to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 per side Ankle Rolls
Activation:
2 rounds- 5 Thruster (empty bar)(Focus on form.)
- 5 Pull-Up (active hang)(Engage the lats.)
- 10 Box Step-Ups(Get used to the box movement.)
Scaling Options
Intermediate
Reduce weight and reps for movements requiring more strength or coordination.
- 1
thruster
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Switch to banded pull-ups.
- 3
kettlebell swing
Reduce weight.
Weight: 53/35 lbs (24/16 kg)
- 4
double under
Switch to single-unders.
- 5
box jump
Reduce box height.
- 6
wall ball shot
Reduce weight.
Weight: 14/10 lbs (6/5 kg)
Scaled
Further reduce weights and modify movements for accessibility.
- 1
thruster
Use an empty barbell.
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Switch to ring rows.
- 3
kettlebell swing
Reduce weight.
Weight: 35/26 lbs (16/12 kg)
- 4
double under
Switch to single-unders.
- 5
box jump
Use a step instead of a jump.
- 6
wall ball shot
Reduce weight.
Weight: 10/8 lbs (4/4 kg)