For TimeMetcon
Thunder Rope Climb & Wall Ball Blackout
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
500 mRow
25Wall Ball
↳ 20/14 lbs (9/6 kg)
10'/9' Target
3Rope Climb
15'
Coaching Tips
Strategy
- 1Start strong on the row, maintaining a steady pace to avoid burnout before the wall balls.
- 2Aim for unbroken sets on wall balls or plan for short, intentional rest breaks.
- 3Utilize your legs and core effectively during rope climbs; consider using a leg wrap technique if necessary.
- 4Transition quickly between movements but don't rush to the point of losing form.
- 5Make sure to focus on the target height with wall balls to establish muscle memory.
Safety Considerations
Technical Focus
Ensure proper form on rope climbs to prevent falls and shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Focus on form and breathing.)
Mobility:
- 5 per leg Hip Flexor Stretch(Hold for 15-30 seconds.)
- 10 Shoulder Dislocates(With a PVC or band.)
- 5 Standing Forward Fold(Breathe into the stretch.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 10 Wall Ball Toss(Practice catching and throwing.)
- 5 Kipping Pull-ups(Prepare shoulders for rope climbs.)
Scaling Options
Intermediate
Reduce weights and modify movements for intermediate athletes.
- 1
row
Row 400 meters
- 2
wall ball
Wall ball to lower target (8')
Weight: 16/10 lbs (7.3/4.5 kg)
- 3
rope climb
2 Rope climbs
Scaled
Further reduce weights and modify movements for beginners.
- 1
row
Row 300 meters
- 2
wall ball
Medicine ball to lower target (6')
Weight: 6/4 lbs (2.7/1.8 kg)
- 3
rope climb
1 Rope climb + 3 Ring Rows