Probatio
Workout Details
For Max Reps in 30 minutes
24/20 in
Shuttle
↳ 155/105 lbs (70/48 kg)
↳ 20/14 lbs (9/6 kg)
single attempt
Coaching Tips
Strategy
- 1Keep a steady pace during Burpee Box Jump-Overs; don't burn out early to maximize reps.
- 2For Shuttle Runs, focus on quick turns to maintain speed; avoid crossing feet when changing direction.
- 3Perform Power Cleans with consistent form; ensure proper hip extension to generate power.
- 4For Wall Ball Shots, maintain a full squat position and drive through the legs for better power.
- 5On Pull-Ups, keep strict form to maximize reps; allow full stretch at the bottom before pulling up.
Safety Considerations
Technical Focus
Watch for landing mechanics during Burpee Box Jump-Overs to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 5-10 Easy Shuttle Runs - 2 min easy(Focus on movements used in WOD.)
Mobility Work:
- 5 Hip Flexor Stretch - 30 sec each leg
- 5 Shoulder Dislocates - 1 min(Using a PVC pipe or band.)
- 5 Ankle Rolls - 30 sec each foot
Activation:
2 rounds- 5 5 Power Cleans (light weight)
- 5 5 Wall Ball Shots (light weight)
- 3 3 Burpee Box Jump-Overs (focus on technique)
Scaling Options
Intermediate
Reduce weights by ~20% and distance for shuttle runs.
- 1
burpee box jump over
Maintain intensity; focus on form.
- 2
shuttle run
Shorten distance to 5 meters.
- 3
power clean
Focus on technique.
Weight: 125/85 lbs (56.7/38.6 kg)
- 4
wall ball shot
Lighten the load.
Weight: 15/10 lbs (6.8/4.5 kg)
- 5
pull up
Banded Pull-Ups.
Scaled
Reduce weights by ~40% and distance for shuttle runs.
- 1
burpee box jump over
Perform step-ups instead of box jumps.
- 2
shuttle run
Shorten distance to 5 meters, or do in place.
- 3
power clean
Focus on form.
Weight: 95/65 lbs (43.1/29.5 kg)
- 4
wall ball shot
Lighten the load.
Weight: 10/6 lbs (4.5/2.7 kg)
- 5
pull up
Ring Rows.
Discover More Workouts
Morrison
50-40-30-20-10