For TimeMetcon05:00
Tempest Deadlift & Wallball Rampage
Weightlifting
Gymnastics
Solo
Workout Details
For Time
05:00
For Time:
30Wallball
↳ 20/14 lbs (9/6 kg)
30Deadlift
↳ 185/135 lbs (84/61 kg)
30Wallball
↳ 20/14 lbs (9/6 kg)
5 minute time cap
Original WOD
For Time: 30 Wallballs (20/14 lbs) 30 Deadlifts (185/135 lbs) 30 Wallballs (20/14 lbs) 5 minute time cap
Coaching Tips
Strategy
- 1Break down the wallballs into smaller sets if needed (e.g., 10s), especially towards the end to maintain form.
- 2Focus on your breathing while transitioning from wallballs to deadlifts to avoid fatigue.
- 3Keep the deadlifts controlled, using your legs and hips to lift rather than your back to prevent injury.
- 4Create a smooth transition between movements; set up your wall ball and barbell close to each other to save time.
- 5Maintain a steady pace throughout the workout; it’s better to finish strong than to go too hard at the start.
Safety Considerations
Technical Focus
Watch for improper squat mechanics during wallballs and rounding of the back during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Use light intensity to warm up.)
Mobility Stretch:
- 10 reps Air Squats(Focus on depth and form.)
- 10 reps Cat-Cow Stretch(Dynamic stretching for spine mobility.)
- 10 reps Shoulder Dislocates (using a band or stick)(Warm up shoulders for wallballs.)
Activation:
2 rounds- 5-10 reps Wallball Squats (light ball)(Practice your wallball motion.)
- 5-10 reps Deadlift with PVC Pipe(Focus on form and engaging legs and back.)
Scaling Options
Intermediate
Reduce wallball weight and deadlift weight to ensure proper technique.
- 1
wallball
Reduce wallball weight.
Weight: 15/10 lbs (7/4 kg)
- 2
deadlift
Reduce deadlift weight.
Weight: 140/100 lbs (64/45 kg)
Scaled
Further reduce weights and modify movements for safety.
- 1
wallball
Use even lighter wallball.
Weight: 10/6 lbs (4/3 kg)
- 2
deadlift
Use lighter barbell or dumbbells.
Weight: 75/55 lbs (34/25 kg)