OtherMetconBenchmark17:00
Williams
3 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
17:00
3 Rounds for Total Reps in 17 Minutes
1 minWall Ball Shot
↳ 20/14 lbs (9/6 kg)
1 minBurpee
1 minBox Jump
24/20 inch box
1 minLunge
1 minRow
Calories
1 minRest
Coaching Tips
Strategy
- 1These movements are high-intensity; aim to maintain a moderate pace throughout to avoid burnout.
- 2Focus on unbroken sets for Wall Ball Shots and Box Jumps to maximize efficiency.
- 3Use transitions wisely—keep them brief but purposeful, aiming to switch movements quickly.
- 4Complete all lunges with proper knee alignment to avoid strain.
- 5On the rower, maintain a steady pace; aim for a consistent calorie count without going too hard too early.
Safety Considerations
Technical Focus
Ensure proper depth on wall balls and safe landing on box jumps.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(to get heart rate up and warm-up legs.)
Mobility Work:
- 5 each leg Hip Flexor Stretch(To loosen up hips for lunges.)
- 10-15 Shoulder Dislocates(With a resistance band or stick.)
- 10-15 Wall Ball Squats(To prepare for wall ball heights.)
Activation Drills:
2 rounds- 10 Wall Ball Shot (light)(Focus on form.)
- 5 Burpees (slow and controlled)(To warm up full body.)
- 5 each leg Box Step Ups(To fire up leg muscles.)
Scaling Options
Intermediate
Reduce wall ball and box jump weights by 20% and use a lower box height.
- 1
wall ball shot
Use lighter wall ball
Weight: 16/10 lbs (7.25/4.5 kg)
- 2
box jump
Lower box height by 4-6 inches
- 3
burpee
Standard burpees
Scaled
Reduce wall ball and box jump weights by 40% and use an even lower box height.
- 1
wall ball shot
Use a lighter ball
Weight: 12/8 lbs (5.5/3.6 kg)
- 2
box jump
Use a step-up option
- 3
burpee
Burpee step out instead of jump