For TimeMetcon
Phantom Burpee & Lunge & Wall Ball Onslaught
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
1600 mRun
100Wall Ball
200Burpee
300Lunge
1600 mRun
Rx Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Break up high-rep movements, like wall balls and burpees, into manageable sets (e.g., 10-20 reps) to avoid early fatigue.
- 2Focus on maintaining a steady pace during the runs to conserve energy for the subsequent movements.
- 3Switch to a brisk walk during the run if you're feeling fatigued to maintain steady movement without a full stop.
- 4In burpees, make sure to engage your core and avoid sagging your hips to minimize injury risk.
- 5Keep transitions smooth between movements to maintain overall speed.
Safety Considerations
Technical Focus
Ensure proper running form and stable landing in lunges to avoid joint strain.
Recommended Warm-Up
Warm-Up Run:
- Run - 2 min easy(Focus on form and a light pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Open up hips to prepare for lunges.)
- 5 each arm Shoulder Stretch(Loosen the shoulders for wall balls.)
- 10 Air Squats(Warm up the legs for wall balls.)
Activation Sets:
2 rounds- 10 Wall Ball(Use light weight or an empty wall ball.)
- 5 Burpee(Focus on form and speed.)
- 10 Lunge(Use bodyweight to activate.)
Scaling Options
Intermediate
Reduce volume or modify movements slightly
- 1
run
Same distance on run
- 2
wall ball
Reduce reps to 80
- 3
burpee
Reduce reps to 160
- 4
lunge
Reduce reps to 240
Scaled
Reduce volume and simplify movements
- 1
run
Reduce distance to 800m
- 2
wall ball
Reduce reps to 60
- 3
burpee
Reduce reps to 120
- 4
lunge
Reduce reps to 180