Kelly Brown
The Heroes
Workout description
5 Rounds for Time: - 440 meter Row - 10 Box Jumps - 10 Deadlifts - 10 Wall-Ball Shots (30/20 lbs) Male: 275lbs Female: 185lbs
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout features 5 rounds of dynamic movements that test your endurance and strength. Start with a 440-meter row to build your cardiovascular fitness. Follow with 10 box jumps, focusing on power and landing softly. Next, complete 10 deadlifts, maintaining solid form with each lift. Conclude each round with 10 wall-ball shots (30/20 lbs), driving through your legs and core.
Kelly Brown
The Heroes
Workout description
5 Rounds for Time: - 440 meter Row - 10 Box Jumps - 10 Deadlifts - 10 Wall-Ball Shots (30/20 lbs) Male: 275lbs Female: 185lbs
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Plyometric Box, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout features 5 rounds of dynamic movements that test your endurance and strength. Start with a 440-meter row to build your cardiovascular fitness. Follow with 10 box jumps, focusing on power and landing softly. Next, complete 10 deadlifts, maintaining solid form with each lift. Conclude each round with 10 wall-ball shots (30/20 lbs), driving through your legs and core.