Toxic Burpees (Broad Jump) & Farmer Carry & Sandbag Walking Lunge & Sit-Up & Wall Ball Monsoon
Workout Details
AMRAP 1 - 15 min:
AMRAP 2 - 15 min:
Cash Out:
Coaching Tips
Strategy
- 1Start each AMRAP with a steady pace, especially on the rowing and running to ensure sustainability throughout the 15 minutes.
- 2Break the Sit-Ups into manageable sets if needed to avoid fatigue.
- 3For Burpees, focus on the jump rather than speed to maintain form and prevent injury.
- 4Utilize a strong grip and engage your core during the Farmer Carry to stabilize your torso and prevent any rounding of your back.
- 5On Sandbag Walking Lunges, keep your torso upright; take your time to maintain balance and form.
- 6During the Wall Ball cash-out, aim for consistent, full-depth squats to ensure quality over quantity.
Safety Considerations
Technical Focus
Ensure proper form on the Farmer Carry to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold for 30 seconds)
- 5-10 Shoulder Dislocates
- 5 per side Wrist Flexor Stretch
Activation Sets:
2 rounds- 5 Sandbag Clean(Use a light sandbag.)
- 5 per leg Bodyweight Lunges
- 10 Sit-Ups
Scaling Options
Intermediate
Reduce distance and reps for some movements and/or use lighter weights.
- 1
row
Reduce Row to 400m
- 2
farmer carry
Same distance with moderate weight
Weight: 50/35 lbs (22.5/15.5 kg)
- 3
burpees broad jump
Complete regular burpees instead of broad jump.
- 4
sandbag walking lunge
Use lighter sandbag or reduce distance.
Weight: 50/35 lbs (22.5/15.5 kg)
- 5
wall ball
Use lighter wall ball.
Weight: 14/10 lbs (6/4 kg)
Scaled
Major reductions in distance and volume for accessibility.
- 1
row
Reduce Row to 200m
- 2
farmer carry
Same distance with lighter weight.
Weight: 25/15 lbs (11/7 kg)
- 3
burpees broad jump
Perform step-back burpees instead.
- 4
sandbag walking lunge
Bodyweight lunges or use a lighter sandbag.
Weight: 20/15 lbs (9/7 kg)
- 5
wall ball
Use a lighter wall ball.
Weight: 10/6 lbs (4/3 kg)