Hollywood
The Heroes
Workout description
For time: - Run 2 km - 22 Wall-Ball Shots (30/20 lbs) - 22 Muscle-Ups - 22 Wall-Ball Shots (30/20 lbs) - 22 Power Cleans - 22 Wall-Ball Shots (30/20 lbs) - Run 2 km Male: 185lbs Female: 135lbs
Warmup:
10
min
Equipment:
Barbell, High Rings, Medicine Ball
Cooldown:
5
min
Modality:
Endurance, Weightlifting, Gymnastics
Coaching notes
Start with a 2 km run to get your heart rate up and warm up your muscles. After the run, perform 22 wall-ball shots (30/20 lbs), focusing on your squat form and aiming for a consistent target height. Next, tackle 22 muscle-ups, which will test your upper body strength and coordination. Follow this with another set of 22 wall-ball shots to maintain your cardio engagement. Move on to 22 power cleans, ensuring you use proper technique for maximum efficiency.
Hollywood
The Heroes
Workout description
For time: - Run 2 km - 22 Wall-Ball Shots (30/20 lbs) - 22 Muscle-Ups - 22 Wall-Ball Shots (30/20 lbs) - 22 Power Cleans - 22 Wall-Ball Shots (30/20 lbs) - Run 2 km Male: 185lbs Female: 135lbs
Warmup:
10
min
Equipment:
Barbell, High Rings, Medicine Ball
Cooldown:
5
min
Modality:
Endurance, Weightlifting, Gymnastics
Coaching notes
Start with a 2 km run to get your heart rate up and warm up your muscles. After the run, perform 22 wall-ball shots (30/20 lbs), focusing on your squat form and aiming for a consistent target height. Next, tackle 22 muscle-ups, which will test your upper body strength and coordination. Follow this with another set of 22 wall-ball shots to maintain your cardio engagement. Move on to 22 power cleans, ensuring you use proper technique for maximum efficiency.