Morrison
50-40-30-20-10
Workout Details
50-40-30-20-10
- 1Wall Ball
20/14 lbs (9/6 kg)
- 2Box Jump
24/20 in
- 3Kettlebell Swing
53/35 lbs (24/16 kg)
1.5/1 pood
50-40-30-20-10
- 1Wall Ball
20/14 lbs (9/6 kg)
- 2Box Jump
24/20 in
- 3Kettlebell Swing
53/35 lbs (24/16 kg)
1.5/1 pood
50-40-30-20-10
- 1Wall Ball
20/14 lbs (9/6 kg)
- 2Box Jump
24/20 in
- 3Kettlebell Swing
53/35 lbs (24/16 kg)
1.5/1 pood
50-40-30-20-10
- 1Wall Ball
20/14 lbs (9/6 kg)
- 2Box Jump
24/20 in
- 3Kettlebell Swing
53/35 lbs (24/16 kg)
1.5/1 pood
50-40-30-20-10
- 1Wall Ball
20/14 lbs (9/6 kg)
- 2Box Jump
24/20 in
- 3Kettlebell Swing
53/35 lbs (24/16 kg)
1.5/1 pood
Coaching Tips
Strategy
- 1Pace yourself on the wall balls, focus on technique.
- 2Use your hips during the kettlebell swings to ensure power generation.
Safety Considerations
Technical Focus
Ensure proper depth on wall balls and stability on box jumps
Recommended Warm-Up
General Cardio
- 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 Good Morning
- 5 Inchworm
- 10 Air Squat
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights and reduced height for box jumps
- 1
wall ball
14 lbs for men, 10 lbs for women
Weight: 14/10 lbs (6/4 kg)
- 2
box jump
20 in box
- 3
kettlebell swing
35 lbs for men, 26 lbs for women
Weight: 35/26 lbs (16/12 kg)
Scaled
Use bodyweight versions where applicable
- 1
wall ball
Bodyweight
- 2
box jump
Step ups on a lower box or use a sturdy bench
- 3
kettlebell swing
26 lbs for men, 18 lbs for women
Weight: 26/18 lbs (12/8 kg)