Games 9.8
Workout Details
For Time:
↳ 155/100 lbs (70/45 kg)
↳ 40/25 lbs (18/11 kg)
↳ 135/95 lbs (61/43 kg)
↳ 45/25 lbs (20/11 kg)
Original WOD
For Time: 15 Cleans (155/100 lbs) 30 Toes-to-Bars 30 Box Jumps (24/20 in) 15 Muscle-Ups 30 Dumbbell Push Presses (2x40/25 lbs) 30 Double-Unders 15 Thrusters (135/95 lbs) 30 Pull-Ups 30 Burpees 300 foot Overhead Walking Lunges (45/25 lbs)
Coaching Tips
Strategy
- 1Break the cleans into sets of 5 if needed to retain good form throughout the workout.
- 2Aim to keep the Toes-to-Bar unbroken for efficiency, but you can adjust the grip if you start to fatigue.
- 3Use a steady pace for box jumps; focus on landing softly to reduce impact on the joints.
- 4Plan transitions wisely – keep water nearby and know your next movement as you finish a section.
- 5For muscle-ups, focus on the pull-up strength first, as this will help set up for the transition smoothly.
- 6Keep burpees steady; rather than going all out, maintain a sustainable pace to finish strong.
Safety Considerations
Technical Focus
Watch for proper lifting technique during cleans and muscle-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Row or Bike - 2-3 min(Engage the major muscle groups.)
Mobility Warm-Up:
- 30 sec each side Hip Flexor Stretch
- 10-15 reps Shoulder Dislocates(Using a band or a PVC pipe.)
- 10-15 reps each side Ankle Mobility(Focus on flex and point.)
Activation Mini-WOD:
2 rounds- 5 5 Cleans (light weight)(Focus on form.)
- 5 5 Toes-to-Bars(Move slowly to activate.)
- 5 5 Box Jumps (24/20 in)(Focus on explosive power.)
Scaling Options
Intermediate
Reduce weight and volume slightly.
- 1
clean
Reduce volume to 12 reps.
Weight: 125/75 lbs (56/34 kg)
- 2
toes to bar
Knees to chest.
- 3
box jump
Step-ups.
- 4
muscle up
Reduce to pull-ups.
- 5
dumbbell push press
Reduce reps to 20.
Weight: 30/20 lbs (14/9 kg)
- 6
double under
Single unders.
- 7
thruster
Reduce reps to 10.
Weight: 95/65 lbs (43/29 kg)
- 8
pull up
Banded pull-ups.
- 9
burpee
Burpee over an object.
- 10
overhead walking lunge
Reduce distance to 200 feet.
Weight: 35/15 lbs (16/7 kg)
Scaled
More significant weight and volume reduction.
- 1
clean
Reduce volume to 10 reps.
Weight: 75/45 lbs (34/20 kg)
- 2
toes to bar
Cairo's (lying raises).
- 3
box jump
Box step-overs.
- 4
muscle up
Ring rows + dips.
- 5
dumbbell push press
Reduce reps to 15.
Weight: 15/10 lbs (7/4 kg)
- 6
double under
Single unders.
- 7
thruster
Reduce reps to 8.
Weight: 45/35 lbs (20/16 kg)
- 8
pull up
Ring rows.
- 9
burpee
Stick to 20 burpees.
- 10
overhead walking lunge
Reduce distance to 150 feet.
Weight: 25/15 lbs (11/7 kg)