Quarterfinals 22.3
Workout Details
For Time:
↳ 20/14 lbs (9/6 kg)
16 Wall Ball Shots (20/14 lbs)
8 Shuttle Runs
2 Rope Climbs
24 Wall Ball Shots (20/14 lbs)
12 Shuttle Runs
3 Rope Climbs
32 Wall Ball Shots (20/14 lbs)
16 Shuttle Runs
4 Rope Climbs
24 Wall Ball Shots (20/14 lbs)
12 Shuttle Runs
3 Rope Climbs
16 Wall Ball Shots (20/14 lbs)
8 Shuttle Runs
2 Rope Climbs
8 Wall Ball Shots (20/14 lbs)
4 Shuttle Runs
1 Rope Climb
Original WOD
For Time: 8 Wall Ball Shots (20/14 lbs) 4 Shuttle Runs 1 Rope Climb 16 Wall Ball Shots (20/14 lbs) 8 Shuttle Runs 2 Rope Climbs 24 Wall Ball Shots (20/14 lbs) 12 Shuttle Runs 3 Rope Climbs 32 Wall Ball Shots (20/14 lbs) 16 Shuttle Runs 4 Rope Climbs 24 Wall Ball Shots (20/14 lbs) 12 Shuttle Runs 3 Rope Climbs 16 Wall Ball Shots (20/14 lbs) 8 Shuttle Runs 2 Rope Climbs 8 Wall Ball Shots (20/14 lbs) 4 Shuttle Runs 1 Rope Climb
Coaching Tips
Strategy
- 1Pace your Wall Ball Shots, especially in higher rep ranges to avoid early fatigue.
- 2Break down the Shuttle Runs into manageable parts (i.e., run slower and steadier rather than sprinting) to maintain consistent effort.
- 3Use micro-rests between the Rope Climbs to catch your breath and maintain grip strength for the climbs.
- 4Focus on form during each movement to prevent injury and maximize efficiency, particularly on the Rope Climbs.
- 5Track your time for each segment to pace effectively in later rounds.
Safety Considerations
Technical Focus
Ensure proper hip extension and throwing technique during Wall Ball Shots to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Light jog to elevate heart rate.)
Mobility Work:
- 5 Squat Stretch - 30 sec(Focus on opening hips.)
- 5 Shoulder Dislocates with Band - 30 sec(Warm-up shoulders.)
- 5 Ankle Mobility Stretch - 30 sec(Work on ankle flexibility.)
Activation Sets:
2 rounds- 5 Wall Ball Shot (Light) - 1 min(Use a lighter ball for proper form.)
- 4 Shuttle Run Drills - 1 min(Practice the shuttle run technique.)
- 1 Rope Climb Practice (Low Height or Jumping) - 1 min(Work on developing grip and foot technique.)
Scaling Options
Intermediate
Reduce Wall Ball weight and Rope Climb reps slightly.
- 1
wall ball shot
Reduce Wall Ball weight.
Weight: 16/10 lbs (7/4 kg)
- 2
shuttle run
No modification needed.
- 3
rope climb
Reduce Rope Climb reps by 1 each round.
Scaled
Use wall ball to a lower height and non-weighted for Wall Ball.
- 1
wall ball shot
Use a lower wall target or perform Air Squats instead.
- 2
shuttle run
No modification needed.
- 3
rope climb
Perform Rope Pulls or Ring Rows instead.