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Παρασκευή 190424

WOD: IQF 24.2 BENCHMARK

3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (50/60 cm)

Tips

  • 13:00-20:00; advanced athletes sub-13:00.
  • Leg and lung burner.
  • Wall-ball shot loading should allow for 10 or more reps at a time.
  • 10 or more lateral burpee box jump-overs per minute.
  • Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.

Scaling

Wall-ball shots Load, reps, med-ball front squat (overhead limitation), med-ball push press (squat limitation)
Lateral burpee box jump-overs Reps, height, lateral up-down + box step-over, up-downs (no step-over)

HYROX

For reps
5 minutes erg for distance
2 minute rest
5 minutes running for distance
2 minutes rest

4 minutes erg for distance
2 minute rest
4 minutes running for distance
2 minutes rest

3 minutes erg for distance
1 minute rest
3 minutes running for distance

You can switch ergs between row, bikes and ski as you wish from round to round

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