Rust Burpee Broad Jump & Sandbag Lunge & Sit-Up & Sled Push & Wall Ball Rush
5 Rounds
Workout Details
5 Rounds For Time (Time Cap: 45 Minutes):
I go You go
↳ 20/14 lbs (9/6 kg)
↳ 44/22 lbs (20/10 kg)
Coaching Tips
Strategy
- 1Pace the 500m Run to ensure you have energy for the following movements, especially if running at a high intensity.
- 2For the Burpee Broad Jumps, focus on a smooth transition between the burpee and jump to maximize distance while minimizing fatigue.
- 3During the Sled Push, keep your body low and engage your legs to maintain control over the sled.
- 4The Wall Balls should be performed as unbroken sets if possible; break when your form starts to falter.
- 5For the Sandbag Lunges, keep your chest up and back straight to prevent injury while maximizing distance per lunge.
- 6Sit-Ups can be performed in sets; consider breaking them up as you approach fatigue.
Safety Considerations
Technical Focus
Maintain proper form during Burpee Broad Jumps to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min at an easy pace Jog - 2 min(Light jog to increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each side Hamstring Stretch - 30 sec
Activation Sets:
2 rounds- 5 Burpee Broad Jump (light) - 1 min(Perform 5 light reps to get the body ready.)
- 10 Bodyweight Lunges - 1 min(Focus on keeping core engaged.)
- 10 Wall Ball (light weight) - 1 min(Use a lighter ball if necessary for warm-up.)
Scaling Options
Intermediate
Reduce the weights and distances for certain movements to accommodate less experienced athletes.
- 1
run
Reduce run distance to 400m.
- 2
burpee broad jump
Perform standard Burpees instead of Broad Jumps.
- 3
sled push
Reduce sled weight by 20%.
- 4
wall ball
Use a lighter wall ball.
Weight: 14/10 lbs (6.35/4.54 kg)
- 5
sandbag lunge
Use a lighter sandbag.
Weight: 35/15 lbs (15.88/6.8 kg)
- 6
sit up
Perform Feet on Ground Sit-Ups.
Scaled
Introduce modifications to movements and provide less volume where needed.
- 1
run
Reduce run distance to 300m.
- 2
burpee broad jump
Perform Step-back Burpees.
- 3
sled push
Do not add weight to the sled.
- 4
wall ball
Use a very light wall ball.
Weight: 10/6 lbs (4.54/2.72 kg)
- 5
sandbag lunge
Use a very light sandbag or no weight.
Weight: 20/10 lbs (9.07/4.54 kg)
- 6
sit up
Perform Crunches.