AdamBrown
The Heroes
Workout description
2 Rounds for Time: - 24 Deadlift (205/295 lbs) - 24 Box Jumps (20/24 in) - 24 Wallball Shots (14/20 lbs) - 24 Bench Press (125/195 lbs) - 24 Box Jumps (20/24 in) - 24 Wallball shots (14/20 lbs) - 24 Clean (100/145 lbs)
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics
Coaching notes
Move on to 24 box jumps, landing softly to absorb the impact, followed by 24 wallball shots, maintaining a steady rhythm. Next, tackle 24 bench presses, keeping your elbows tucked and feet planted. Repeat the box jumps and wallball shots, then finish strong with 24 cleans, focusing on explosiveness and proper form.
AdamBrown
The Heroes
Workout description
2 Rounds for Time: - 24 Deadlift (205/295 lbs) - 24 Box Jumps (20/24 in) - 24 Wallball Shots (14/20 lbs) - 24 Bench Press (125/195 lbs) - 24 Box Jumps (20/24 in) - 24 Wallball shots (14/20 lbs) - 24 Clean (100/145 lbs)
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics
Coaching notes
Move on to 24 box jumps, landing softly to absorb the impact, followed by 24 wallball shots, maintaining a steady rhythm. Next, tackle 24 bench presses, keeping your elbows tucked and feet planted. Repeat the box jumps and wallball shots, then finish strong with 24 cleans, focusing on explosiveness and proper form.