Thunder Burpee & Burpee Over DB & DB Thruster & Kettlebell Swing & Single Under & Wall Ball Eruption
Workout Details
Metcon 15’:
AMRAP 30’:
600m Run
30 Burpees
600m Row
30 Burpees
200 Single Unders
50 Wall Balls
Original WOD
Metcon 15’: 12 DB Thrusters 10 Burpees Over DB 14 Kettlebell Swings AMRAP 30’: 600m Run 30 Burpees 600m Row 30 Burpees 200 Single Unders 50 Wall Balls
Coaching Tips
Strategy
- 1Start with a steady pace during the 600m runs and rows; do not sprint to avoid fatigue later in the workout.
- 2Plan to break up the burpees strategically, especially as you transition between movements to manage fatigue.
- 3For the 200 Single Unders, focus on maintaining a consistent rhythm even if it means lowering the pace to avoid trips and frustration.
- 4Keep the Wall Balls unbroken if possible; focus on a steady weight distribution and hitting your target.
- 5Keep your form strict on the DB Thrusters; prioritize depth and full extension over speed.
Safety Considerations
Technical Focus
Monitor for proper alignment and squat depth during DB Thrusters and Kettlebell Swings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jog or Jump Rope - 2-3 min(Warm up the body for upcoming movements.)
Mobility:
- Overhead Reach Stretch - 30 sec(Focus on the shoulders.)
- Hip Flexor Stretch - 30 sec(Open up the hips.)
- Thoracic Spine Stretch - 30 sec(Improve upper body mobility.)
Activation: 2 Rounds of:
2 rounds- 3-5 3 DB Thrusters (light weight)(Light weight to engage legs and shoulders.)
- 3-5 3 Burpees(Maintain form and focus on smooth transitions.)
- 5 5 Kettlebell Swings (light weight)(Engage the hips and back.)
Scaling Options
Intermediate
Reduce weights for DB Thrusters and Kettlebells by 20%.
- 1
db thruster
Reduce weight to lighter dumbbells.
Weight: 40/25 lbs (18/11 kg)
- 2
kettlebell swing
Lower kettlebell weight.
Weight: 35/20 lbs (16/9 kg)
- 3
wall ball
Use a lighter medicine ball.
Weight: 20/14 lbs (9/6 kg)
Scaled
Reduce weights for DB Thrusters and Kettlebells by 40%.
- 1
db thruster
Greatly reduce weight to very light dumbbells.
Weight: 24/15 lbs (11/7 kg)
- 2
kettlebell swing
Significantly lower kettlebell weight.
Weight: 20/12 lbs (9/5 kg)
- 3
wall ball
Use very light medicine ball.
Weight: 14/10 lbs (6/5 kg)