Turbo Air Squat & Broad Jump & Burpee & Hand Release Push-Up & Lunge & Thruster & V-Up & Wall Ball Torrent
Workout Details
AMRAP (4 Rounds of 10 min + 3 min rest):
AMRAP 1 - 10 min:
↳ 44/22 lbs (20/10 kg)
Rest 1 min
AMRAP 2 - 10 min:
Rest 1 min
AMRAP 3 - 10 min:
↳ 44/22 lbs (20/10 kg)
Rest 1 min
AMRAP 4 - 10 min:
Coaching Tips
Strategy
- 1Pace the rowing segments to conserve energy for the following movements.
- 2Aim to keep thrusters and wall balls unbroken, adjust weight as necessary for form.
- 3Burpees should be done at a consistent speed; focus on maintaining a rhythm rather than sprinting.
- 4For lunges, ensure stability and control in each rep to prevent knee strain.
- 5V-ups should be performed with controlled motion; work on explosive engagement without sacrificing form.
- 6Use broad jumps to focus on a soft landing to protect the knees.
Safety Considerations
Technical Focus
Ensure proper rowing technique to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Moderate intensity)
Mobility:
- 1-2 Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocates(Use a band or PVC pipe)
- 1-2 Quads Stretch - 30 sec
Activation: Mini-WOD
3 rounds- 10 Air Squat
- 5-10 Push-Up
- 5 Sandbag Thruster(Light weight)
- 5 Broad Jump
- 5-10 V-Up
Scaling Options
Intermediate
Reduce intensity and reps moderately
- 1
row
Reduce distance by 20%
- 2
thruster
Reduce weight by ~20%
Weight: 35/17 lbs (15/7.5 kg)
- 3
burpee
Perform step-back burpees
- 4
wall ball
Reduce reps by 20%
- 5
hand release push up
Regular push-ups
- 6
lunge
Reduce weight by ~20%
Weight: 35/17 lbs (15/7.5 kg)
- 7
air squat
No modification
- 8
v up
Decrease reps by 20%
- 9
broad jump
Reduce distance jumped by 20%
Scaled
Drastically reduce weight and intensity
- 1
row
Reduce distance by 40%
- 2
thruster
Reduce weight by ~40%
Weight: 20/10 lbs (9/4.5 kg)
- 3
burpee
Perform step-back to plank burpees
- 4
wall ball
Reduce reps by 40%
- 5
hand release push up
Use knee push-ups
- 6
lunge
Reduce weight by ~40%
Weight: 20/10 lbs (9/4.5 kg)
- 7
air squat
No modification
- 8
v up
Decrease reps to 5
- 9
broad jump
Perform step-backed jumps instead