For TimeMetconBenchmark15:00
Quarterfinals 21.3
Gymnastics
Monostructural
Solo
Workout Details
For Time
15:00
For Time:
120Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
120 calRow
Time Cap: 15 minutes
Original WOD
For Time: 120 Wall Ball Shots (20/14 lbs, 10/9 ft) 120 calorie Row Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Break the wall ball shots into manageable sets (e.g., 15-20 reps) to avoid burnout.
- 2Maintain a steady pace on the rower, aiming for consistent calorie burn rather than sprinting all at once.
- 3Focus on proper form during the wall ball shots to prevent fatigue-related breakdown.
- 4Use the transitions between movements wisely to minimize rest time while preparing for the next segment.
- 5Stay mentally focused on your target time, adjusting your pacing as needed.
Safety Considerations
Technical Focus
Maintain proper squat depth and wall ball trajectory.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 10-15 Squat Stretch(Hold each stretch for 2-3 seconds.)
- 10-15 Shoulder Dislocations with Band(Focus on opening up the shoulders.)
- 30 seconds each side Hip Flexor Stretch
Activation Sets:
2 rounds- 10 Wall Ball Shots (Light Ball)(Focus on form and catching the ball.)
- Row (Light Effort) - 1 min(Focus on technique, not speed.)
Scaling Options
Intermediate
Reduce the wall ball weight and calories.
- 1
wall ball shot
Weight: 16/12 lbs (7.26/5.44 kg)
- 2
row
80 calories
Scaled
Further reduce wall ball weight and calories.
- 1
wall ball shot
Weight: 10/6 lbs (4.54/2.72 kg)
- 2
row
60 calories