For TimeMetconBenchmark
The Long Haul
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
50 calAssault Air Bike
50Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Bike to avoid burning out too early; consider using a strategy like 20 seconds of high intensity followed by 10 seconds of recovery cycling.
- 2Break Wall Ball Shots into manageable sets (e.g., sets of 10 or 15) to maintain form and avoid fatigue.
- 3Focus on proper breathing during the Assault Bike to maximize your stamina and performance.
- 4Minimize transitions between movements to save time; have your Wall Ball ready to go as soon as you finish the bike.
- 5Stay engaged in your core while performing Wall Balls to maintain balance and power through the movement.
Safety Considerations
Technical Focus
Ensure proper squat mechanics during Wall Ball Shots to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Focus on light intensity.)
Mobility:
- 30 sec Squat Hold - 30 sec(Focus on maintaining open hips.)
- 10 Shoulder Openers - 30 sec(Dynamic stretches for upper body.)
- 30 sec Hip Flexor Stretch - 30 sec(Hold each side.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 10 Wall Ball Shot (light weight)(Use a lighter ball and focus on technique.)
- 10 Dynamic Hamstring Stretch(Leg swings to activate hamstrings.)
Scaling Options
Intermediate
Reduce weights and adjust rep ranges.
- 1
wall ball shot
Use lighter medicine ball for Wall Ball Shots.
Weight: 15/10 lbs (7/4.5 kg)
- 2
assault air bike
None.
Scaled
Further reduce weights and modify movements.
- 1
wall ball shot
Use lighter medicine ball or perform Wall Ball Toss (no squat).
Weight: 10/6 lbs (4.5/3 kg)
- 2
assault air bike
Replace with 50 calorie Row or 40 second Bike.