For TimeMetconBenchmark12:00
Karen
150
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
- 1Wall Ball150 reps
20/14 lbs (9/6 kg)
Target height: 10 ft for men, 9 ft for women
Coaching Tips
Strategy
- 1Focus on consistent pacing throughout the sets.
- 2Use your legs to drive the ball rather than relying solely on your arms.
- 3Break up the sets if needed to maintain form.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat(light)
Scaling Options
Intermediate
Reduced weight for wall balls.
- 1
wall ball
Lighten the Wall Ball weight.
Weight: 14/10 lbs (6/5 kg)
Scaled
Bodyweight movements and lighter weights.
- 1
wall ball
Use a lighter wall ball weight or a target height.
Weight: 10/6 lbs (5/3 kg)