Zeus
3 Rounds
Workout Details
3 Rounds For Time:
↳ 20/14 lbs (9/6 kg)
↳ 75/55 lbs (34/25 kg)
↳ 75/55 lbs (34/25 kg)
Bodyweight
Original WOD
3 Rounds For Time: 30 Wall Ball Shots (20/14 lbs) 30 Sumo Deadlift High-Pull (75/55 lbs) 30 Box Jumps (20 in) 30 Push Presses (75/55 lbs) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)
Coaching Tips
Strategy
- 1Pace yourself during the Wall Ball Shots; try to break them into manageable sets to avoid fatigue early.
- 2Keep your form tight on the Sumo Deadlift High-Pulls; focus on using your hips and legs rather than just your arms.
- 3Box Jumps should be explosive; land softly and ensure proper foot placement on the box to avoid stumbling.
- 4In Push Presses, engage your core and maintain a steady breathing pattern to maximize weight overhead.
- 5For the Row, try to maintain a consistent pace throughout; aim for a sustainable effort to fuel your stamina for the later movements.
- 6Keep Push-Ups controlled; take short rest breaks if needed to maintain form.
Safety Considerations
Technical Focus
Monitor squat depth in Back Squats and landing stability in Box Jumps.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility Work:
- 10 per side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 per side Ankle Dorsiflexion Stretch
Activation Mini WOD:
2 rounds- 10 Wall Ball Shot
- 10 Sumo Deadlift High-Pull
- 10 Air Squat
- 10 Push Press
Scaling Options
Intermediate
Reduce weight and modify reps where needed.
- 1
wall ball shot
Weight: 16/10 lbs (7/4 kg)
- 2
sumo deadlift high pull
Weight: 60/42 lbs (27/19 kg)
- 3
box jump
Lower box height or step-ups
- 4
push press
Weight: 60/42 lbs (27/19 kg)
- 5
row
Reduce calorie row to 20
- 6
push up
Knee Push-Ups
- 7
back squat
Add assistance such as a stability ball or lower squat depth
Scaled
Significantly reduce weights and difficulty level for beginners.
- 1
wall ball shot
Weight: 10/6 lbs (4/3 kg)
- 2
sumo deadlift high pull
Weight: 40/30 lbs (18/14 kg)
- 3
box jump
Box Step-Ups
- 4
push press
Weight: 40/30 lbs (18/14 kg)
- 5
row
Reduce calorie row to 10
- 6
push up
Incline Push-Ups
- 7
back squat
Assisted Squats using a wall or support