Lane
Workout Details
- 1Med Ball Run800 m
20/14 lbs (9/6 kg)
- 2Snatch28 reps
135/95 lbs (61/43 kg)
- 3Burpee Box Jump-Over39 reps
24/20 in height
- 4Wall Ball Shots84 reps
20/14 lbs (9/6 kg)
- 5Med Ball Run800 m
20/14 lbs (9/6 kg)
- 6Wall Ball Shots84 reps
20/14 lbs (9/6 kg)
- 7Burpee Box Jump-Over39 reps
24/20 in height
- 8Clean-and-Jerk28 reps
135/95 lbs (61/43 kg)
- 9Med Ball Run800 m
20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Stay synchronized with your partner on the Med Ball Runs.
- 2Pace yourself on the Burpee Box Jump-Overs to avoid fatigue.
- 3Break up the Snatches and Clean-and-Jerks to maintain form.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Med Ball Run - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce load and reps slightly
- 1
med ball run
Reduce distance to 400 meters
Weight: 20/14 lbs (9/6 kg)
- 2
snatch
Reduce reps to 20
Weight: 95/65 lbs (43/29 kg)
- 3
burpee box jump over
Reduce reps to 30
- 4
wall ball
Reduce to 60 reps
Weight: 14/10 lbs (6/5 kg)
- 5
clean and jerk
Reduce reps to 20
Weight: 115/85 lbs (52/39 kg)
Scaled
Lighter loads and distance
- 1
med ball run
Reduce distance to 200 meters
Weight: 14/10 lbs (6/5 kg)
- 2
snatch
Reduce reps to 10
Weight: 65/45 lbs (29/20 kg)
- 3
burpee box jump over
Reduce reps to 15
- 4
wall ball
Reduce to 30 reps
Weight: 10/8 lbs (5/4 kg)
- 5
clean and jerk
Reduce reps to 15
Weight: 95/65 lbs (43/29 kg)