For TimeMetconBenchmark
Ranch Mini-Chipper
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
50Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
25Med-Ball GHD Sit-Up
↳ 30/20 lbs (14/9 kg)
Hill Sprint with Med Ball
↳ 30/20 lbs (14/9 kg)
Coaching Tips
Strategy
- 1Break the wall ball shots into manageable sets (e.g., 10s or 15s) to prevent fatigue.
- 2Focus on controlling your breathing during GHD sit-ups and maintain a steady tempo.
- 3Use the med ball during hill sprints as a challenge for your grip and core stability, but ensure it's secure to prevent drops.
- 4Rest strategically between movements, especially after the hill sprint to recover heart rate.
- 5Keep track of your pacing and try to maintain a consistent effort throughout the WOD.
Safety Considerations
Technical Focus
Ensure proper squat depth during wall balls to avoid knee strain.
Recommended Warm-Up
- Jogging - 2 min
- Hip Flexor Stretch - 1 min each side
- 10 each leg Dynamic Leg Swings
- 10 Spinal Segments
2 rounds
- 10 Wall Ball Shots (light)(Use a lighter ball to activate the pattern.)
- 10 GHD Sit-Ups (normal or knees bent)(Focus on quality movement.)
- 5 Fast Hill Sprints (no ball)(Short sprints to warm up the legs.)
Scaling Options
Intermediate
Reduce weights to increase efficiency without compromising form.
- 1
wall ball shot
Weight: 24/16 lbs (10.9/7.3 kg)
- 2
med ball ghd sit up
Weight: 24/16 lbs (10.9/7.3 kg)
- 3
hill sprint with med ball
Weight: 24/16 lbs (10.9/7.3 kg)
Scaled
Significantly reduce the load and possibly use modified movements.
- 1
wall ball shot
Weight: 20/10 lbs (9.1/4.5 kg)
- 2
med ball ghd sit up
Weight: 20/10 lbs (9.1/4.5 kg)
- 3
hill sprint with med ball
Weight: 20/10 lbs (9.1/4.5 kg)