For TimeMetconBenchmark
Hardcore Harnett
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
12Burpee Pull-Up
12Handstand Push-Up
31Thruster
↳ 45/35 lbs (20/16 kg)
20Box Jump Over
Original WOD
5 Rounds for Time: 12 Burpee Pull-Ups 12 Handstand Push-Ups 31 Thrusters (45/35 lbs) 20 Box Jump Overs (24/20 in)
Coaching Tips
Strategy
- 1Pace yourself during the first round to maintain stamina for later rounds.
- 2Break up the Thrusters into manageable sets to avoid burnout, especially as fatigue accumulates.
- 3Perform Burpee Pull-Ups in sets of 5 to maintain intensity without compromising form.
- 4Consider doing Handstand Push-Ups with a spot or against a wall for better control.
- 5Focus on landing softly and efficiently during Box Jump Overs to reduce impact stress.
Safety Considerations
Technical Focus
Ensure proper form on dynamic movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- Shoulder Stretch - 1 min per side
- Hip Flexor Stretch - 1 min per side
- Wrist Stretch - 1 min
Activation: 2 Rounds of:
2 rounds- 5 Burpees
- 5 Thrusters (light weight)(Use 25-35% of WOD weight)
- 5 per leg Box Step Overs(Stay aware of your footing.)
Scaling Options
Intermediate
Reduce volume and weight slightly to accommodate moderate experience levels.
- 1
burpee pull up
Reduce total reps to 8 per set.
- 2
handstand push up
Use pike push-ups.
- 3
thruster
Weight: 36/28 lbs (16/12 kg)
- 4
box jump over
Reduce height to 20/16 in.
Scaled
Adjust weights and modify movements for beginner levels.
- 1
burpee pull up
Replace with Jumping Pull-Ups.
- 2
handstand push up
Perform dumbbell shoulder press instead.
- 3
thruster
Weight: 30/20 lbs (14/9 kg)
- 4
box jump over
Replace with Box Step-ups.