Charleston 9
The Heroes
Workout description
9RFT: 9 Cleans, 9 Burpees, 9 Pull-Ups, 9 Wall Ball Shots (20/14 lbs), 9 AbMat Sit-Ups, 9 Shoulder to Overheads (95/65), 9 Box Jumps (30/24 in), 9 Push-Ups & 9 Air Squats
Warmup:
10
min
Equipment:
Ab Mat, Barbell, Medicine Ball, Plyometric Box, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Warm up with dynamic stretches and light power cleans to prepare your muscles. For each round, aim for consistent pacing and partition movements as needed to maintain intensity. Consider scaling weight or modifying movements as necessary to preserve the intended stimulus of the workout. Cool down with light cardio and stretching, focusing on the muscles used in the workout. The goal is to build strength and endurance while maintaining proper technique throughout the workout.
Charleston 9
The Heroes
Workout description
9RFT: 9 Cleans, 9 Burpees, 9 Pull-Ups, 9 Wall Ball Shots (20/14 lbs), 9 AbMat Sit-Ups, 9 Shoulder to Overheads (95/65), 9 Box Jumps (30/24 in), 9 Push-Ups & 9 Air Squats
Warmup:
10
min
Equipment:
Ab Mat, Barbell, Medicine Ball, Plyometric Box, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Warm up with dynamic stretches and light power cleans to prepare your muscles. For each round, aim for consistent pacing and partition movements as needed to maintain intensity. Consider scaling weight or modifying movements as necessary to preserve the intended stimulus of the workout. Cool down with light cardio and stretching, focusing on the muscles used in the workout. The goal is to build strength and endurance while maintaining proper technique throughout the workout.