OtherMetcon15:00
Venom Burpee Broad Jump & Deadlift & Goblet Squat & Row or SkiErg & Walking Lunge & Wall Ball Ambush
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
AMRAP 12 Minutes:
400 mRun
12 calRow or SkiErg
Rest 90 Seconds
AMRAP 12 Minutes:
10Goblet Squat
↳ 70/44 lbs (32/20 kg)
15Deadlift
↳ 70/44 lbs (32/20 kg)
20Wall Ball
↳ 20/14 lbs (9/6 kg)
Rest 90 Seconds
For Time (15 min cap):
50Walking Lunge
↳ 10/20 lbs (5/9 kg)
20 calRow
50Wall Ball
50Burpee Broad Jump
Original WOD
AMRAP 12 Minutes: 400m Run 12 cal Row or SkiErg Rest 90 Seconds AMRAP 12 Minutes: 10 Goblet Squats (70/44 lbs) 15 Deadlifts (70/44 lbs) 20 Wall Balls (20/14 lbs) Rest 90 Seconds For Time (15 min cap): 50 Walking Lunges (10/20 lbs) 20 cal Row 50 Wall Balls 50 Burpees Broad Jump
Coaching Tips
Strategy
- 1Focus on pacing during the run to avoid fatigue early on. Aim to maintain a consistent speed rather than sprinting.
- 2On the rowing or SkiErg, aim to maintain smooth strokes. Consider a target time for each calorie to keep pace.
- 3During the second AMRAP, break up the Goblet Squats and Deadlifts strategically (e.g. 5-5 for Goblet Squats or sets of 5 for Deadlifts).
- 4Transition quickly between movements but take micro-rests where needed to maintain form rather than pushing through fatigue immediately.
- 5While resting, utilize deep breathing to recover and prepare for the next segment.
Safety Considerations
Technical Focus
Ensure proper squat depth and back position during Deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Run(Easy pace to warm up the legs)
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 5 per side Quad Stretch(Hold each stretch for 20-30 seconds.)
- 10 forward and backward Arm Circles(Focus on shoulder mobility.)
Activation Sets:
2 rounds- 10 Bodyweight Squats(Focus on depth and form.)
- 5 Light Deadlifts (Empty Bar or Light Weight)(Focus on hip hinge and back straight.)
- 10 Wall Ball Shots with Light Weight(Focus on the movement pattern.)
Scaling Options
Intermediate
Reduce weights by 20% and scale movements slightly where necessary.
- 1
goblet squat
Weight: 56/35 lbs (25/16 kg)
- 2
deadlift
Weight: 56/35 lbs (25/16 kg)
- 3
walking lunge
Weight: 8/15 lbs (4/7 kg)
Scaled
Reduce weights by 40% and modify movements for accessibility.
- 1
goblet squat
Bodyweight Goblet Squats or Box Squats.
Weight: 40/26 lbs (18/12 kg)
- 2
deadlift
Bodyweight Deadlifts or Kettlebell Deadlifts.
Weight: 40/26 lbs (18/12 kg)
- 3
walking lunge
Bodyweight Walking Lunges.
Weight: 5/10 lbs (2/5 kg)