For TimeMetconBenchmark
Vader
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
24 calRow
21Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
15Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
8Burpees Over the Erg
Coaching Tips
Strategy
- 1Aim for a steady rhythm on the rower to conserve energy for the subsequent movements.
- 2Consider breaking up the wall ball shots into smaller sets (e.g., 10-11 reps) to prevent fatigue.
- 3Use a fluid motion in the dumbbell snatches, ensuring you engage your hips and keep the dumbbell close to your body.
- 4Plan quick transitions between movements to minimize rest time; this is key in a chipper format.
- 5Maintain a steady pace during burpees and focus on landing softly to reduce joint impact.
Safety Considerations
Technical Focus
Monitor form during the burpees to prevent strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Light effort to increase heart rate.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec(Open up the hips for squats and snatches.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC pipe for shoulder mobility.)
- 5 per side Ankle Stretch - 30 sec(Increase ankle flexibility for wall balls.)
Movement Activation:
3 rounds- 5 Wall Ball Shot(Lightweight wall ball practice.)
- 5 per arm Dumbbell Snatch(Focus on technique, light weight.)
- 3 Burpees Over the Erg(Keep form tight and quick.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify some movements for accessibility.
- 1
wall ball shot
Use lower weight wall ball.
Weight: 16/10 lbs (7.26/4.54 kg)
- 2
dumbbell snatch
Use lighter dumbbells.
Weight: 40/28 lbs (18.14/12.7 kg)
Scaled
Reduce weights by approximately 40% and modify movements to ensure they remain functional and safe.
- 1
wall ball shot
Use lowest weight wall ball.
Weight: 12/8 lbs (5.44/3.63 kg)
- 2
dumbbell snatch
Use very light dumbbells.
Weight: 30/20 lbs (13.61/9.07 kg)
- 3
burpees over the erg
Perform standard burpees with no hop over the erg.