For TimeMetconBenchmark20:00
Games 21.4
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Walk
Thruster
↳ 185/135 lbs (84/61 kg)
short bars
Coaching Tips
Strategy
- 1Start with a steady pace on wall walks; avoid rushing to maintain control.
- 2For thrusters, aim to perform them unbroken if possible; if not, consider resting after the hardest set.
- 3Monitor your heart rate; this WOD will elevate it quickly, so manage your breathing.
- 4Break the thruster sets into manageable chunks (e.g., 5-5-5) if fatigue sets in.
- 5Use your legs efficiently to drive the bar upwards, especially as you tire.
- 6Plan your transitions to minimize rest; move quickly between movements.
Safety Considerations
Technical Focus
Ensure hips and shoulders remain aligned during wall walks to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
Activation:
2 rounds- 3 Wall Walk
- 5 Thruster (light weight)(Use a comfortable weight for activation)
Scaling Options
Intermediate
Reduce weight and modify movements slightly.
- 1
thruster
Perform thrusters with a lighter barbell.
Weight: 145/95 lbs (66/43 kg)
- 2
wall walk
Reduce the height of the walk by doing a modified version.
Scaled
Significantly reduce weights and modify movements.
- 1
thruster
Perform thrusters with a much lighter barbell.
Weight: 75/55 lbs (34/25 kg)
- 2
wall walk
Perform a shoulder tap or plank instead of wall walks.