OtherMetcon
Onyx Air Squat & Broad Jump & Burpee & Lunge Sandbag & Push-Up & Sit-Up & Thruster Sandbag & Wall Ball Torrent
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
AMRAP 1 - 10 min:
500 mRow
15Wall Ball
↳ 20/14 lbs (9/6 kg)
10Burpee
1 minRest
AMRAP 2 - 10 min:
250 mRow
20Thruster Sandbag
↳ 44/22 lbs (20/10 kg)
15Air Squat
1 minRest
AMRAP 3 - 10 min:
500 mRow
20Lunge Sandbag
↳ 44/22 lbs (20/10 kg)
10Push-Up
1 minRest
AMRAP 4 - 10 min:
250 mRow
10Sit-Up
10Broad Jump
Coaching Tips
Strategy
- 1Plan your transitions between movements to minimize downtime during each AMRAP.
- 2Consider breaking up the wall balls and thrusters into smaller sets to maintain form and avoid fatigue; try 5-10 rep sets if needed.
- 3Focus on executing burpees efficiently to keep your heart rate up without excessive rest during the movement.
- 4In AMRAP 3, after the rowing, rely on knee drive for lunges to maintain momentum instead of stopping at the bottom.
- 5During sit-ups and broad jumps in AMRAP 4, keep a steady pace; don’t rush the jumps to avoid losing balance.
Safety Considerations
Technical Focus
Monitor rowing form to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Easy pace to increase heart rate.)
Mobility:
- Hip Flexor Stretch - 1 min each leg
- 10 Shoulder Dislocates(Use a resistance band or PVC.)
- 10 per leg Ankle Mobility(Focus on range of motion.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and keeping heels down.)
- 5 Push-Up(Keep core engaged.)
- 5 Burpee(Smooth and controlled.)
Scaling Options
Intermediate
Reduce weights and some movement volumes.
- 1
wall ball
Use lighter medicine ball.
Weight: 15/10 lbs (7/4 kg)
- 2
thruster sandbag
Use lighter sandbags.
Weight: 35/17 lbs (16/8 kg)
- 3
lunge sandbag
Use lighter sandbags.
Weight: 35/17 lbs (16/8 kg)
Scaled
Reduce weights significantly and modify some movements.
- 1
wall ball
Use a very light medicine ball or perform wall ball squats.
Weight: 10/6 lbs (4/3 kg)
- 2
thruster sandbag
Use lighter sandbags.
Weight: 28/12 lbs (13/5 kg)
- 3
lunge sandbag
Use lighter sandbags.
Weight: 28/12 lbs (13/5 kg)