Warm Up:
1 set:
10 jumping jacks
10 air squats
10 push-ups
1 set:
10 box step-ups
10 wall-ball front squats
10 up-downs
1 set:
10 box jump-overs
10 wall-ball push presses
5 burpees
Specific Warm-Up:
1 round:
10 wall-ball shots
10 lateral burpee box jump-overs
– Use workout loads and movement variations.
BENCHMARK WOD: IQF 24.2
3 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
Intended Stimulus: 13-20 Min, advanced athletes: sub-13:00
Intermediate:
3 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 lateral burpee box jump-overs (20/24 in)
Time CAP: 20:00
Beginner:
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
20 lateral burpee box step-overs (12/20 in)
Time CAP: 20:00
Home Workout:
3 rounds for time:
50 single-dumbbell thrusters (35/50 lb)
50 lateral burpee object jump-overs (thigh height)
– Switch arms as needed on the thrusters.
Time CAP: 20:00
Movement scaling options:
Wall ball shots: Load, reps, med-ball front squat (overhead limitation), med-ball push press (squat limitation)
Lateral burpees box jump overs: Reps, height, lateral up-down + box step-over, up-downs (no step-over)
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg