For TimeMetcon
Savage Box Jump & Push-Up & V-Up Brawl
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1 kmRow
50V-Up
50Box Jump
50Push-Up
500 mRow
25V-Up
25Box Jump
25Push-Up
Original WOD
For Time: 1000m Row 50 V-Ups 50 Box Jumps (24/20 in) 50 Push-Ups 500m Row 25 V-Ups 25 Box Jumps (24/20 in) 25 Push-Ups
Coaching Tips
Strategy
- 1Start with a moderate pace on the row; don't blow out early, as the rows come back later.
- 2For the V-Ups, keep your core engaged to prevent lower back strain; aim for controlled movements.
- 3During box jumps, focus on landing softly to reduce impact and potential injury.
- 4Try to keep push-ups unbroken or limit to 2-3 breaks to maintain intensity and rhythm.
- 5Use quick transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Watch for lower back rounding during V-Ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on form and getting your heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Seated Forward Bend - 30 sec
- Shoulder Stretch - 30 sec each side
Activation Movements:
2 rounds- 5 Knee Tuck Jumps(Focus on explosive power.)
- 5 Push-Up to Plank
- 5 each leg Box Step-Ups(Use a lower box if needed.)
- 5 V-Ups(Focus on engaging your core.)
Scaling Options
Intermediate
Reduce volume by ~20%; adjust loading if applicable.
- 1
row
- 2
v up
- 3
box jump
Reduce box height.
- 4
push up
Elevated Push-Ups.
Scaled
Reduce volume by ~40%; adjust loading if applicable.
- 1
row
Row shorter distance (e.g., 500m).
- 2
v up
Knees to Chest instead of V-Ups.
- 3
box jump
Box Step-Ups.
- 4
push up
Knee Push-Ups.