Specific Warm-Up:
2-3 sets:
5 wall-ball shots
5 push presses
5 box jumps
5 sumo deadlift high pulls
– Increase loading, box height, and wall-ball height across each set.
BENCHMARK WOD: FIGHT GONE BAD!
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Intermediate:
Same as Rx
Beginner:
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Home Workout:
3 rounds for reps:
1:00 dumbbell goblet squats (35/50 lb)
1:00 dumbbell sumo deadlift high pulls
1:00 object jumps (20 in)
1:00 single-dumbbell push presses
1:00 up-downs
– Rest 1:00 between rounds.
Masters 55+ option:
3 rounds for reps:
1:00 wall-ball shots (10/20 lb)(9/9 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box jumps (20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– Step or jump up to the box, but always step down.
Movement scaling options:
Wall ball shots: Load, height
Push presses: Load, dumbbell push presses
Box jumps: Height, jumps over a line, box step-ups
Sumo deadlift high pulls; Load, kettlebell or dumbbell options
Row: Any machine
Cool down:
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot