OtherHybrid15:00
Toxic Burpees Broad Jump & Farmer Carry & SB Walking Lunge & Sit-Up & Wall Ball Monsoon
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
AMRAP 1 - 15 min:
600 mRow
40 mFarmer Carry
30Sit-Up
AMRAP 2 - 15 min:
400m Run
30m Burpees Broad Jump
30m SB Walking Lunge
Cash Out - 8 min:
100 Wall Balls
Original WOD
AMRAP 1 - 15 min: 600m Row 40m Farmer Carry 30 Sit-Ups AMRAP 2 - 15 min: 400m Run 30m Burpees Broad Jump 30m SB Walking Lunge Cash Out - 8 min: 100 Wall Balls
Coaching Tips
Strategy
- 1For the rowing segment, maintain a steady pace. Focus on full strokes to maximize your distance without burning out too early.
- 2During the Farmer Carry, keep your core engaged and shoulders retracted to maintain good posture and prevent dropping the weight.
- 3For Sit-Ups, utilize an anchored position for feet if necessary, and avoid using momentum to protect your lower back.
- 4In the second AMRAP, set a consistent running pace that allows for an effective transition to Burpees Broad Jumps without fatigue.
- 5For SB Walking Lunges, take deliberate steps to maintain balance and control, especially when holding a weight.
- 6During the cash-out, break the Wall Balls into sets if needed to maintain form, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form on the Row to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Focus on smooth strokes.)
Mobility:
- 5 per side Hip Flexor Stretch
- 5 per side Shoulder Mobility Stretch
- 5 Cat-Cow Stretch(Focus on spinal mobility.)
Activation:
2 rounds- 5 5 Burpees
- 10 10 Sit-Ups
- 15 15 Walking Lunges (bodyweight)(Focus on depth and control.)
Scaling Options
Intermediate
Reduce weights and distances moderately.
- 1
row
- 2
farmer carry
Weight: 40/30 lbs (18/14 kg)
- 3
sit up
- 4
run
- 5
burpees broad jump
- 6
sb walking lunge
bodyweight only
- 7
wall ball
Weight: 14/10 lbs (6/4 kg)
Scaled
Further reduce weights and distances as needed.
- 1
row
- 2
farmer carry
Weight: 20/15 lbs (9/7 kg)
- 3
sit up
Reduce reps to 20.
- 4
run
Distance reduced to 300m.
- 5
burpees broad jump
Reduce distance to 20m.
- 6
sb walking lunge
bodyweight only
- 7
wall ball
Weight: 8/6 lbs (4/3 kg)