Open 17.4
The Open
Workout description
13 Minute Circuit: - 55 Deadlifts - 55 Wall Ball Shots (20/14 lbs) - 55 calorie Row - 55 Handstand Push-Ups Male: 225lbs Female: 155lbs
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Row Erg
Air Bike
Cooldown:
5
min
Modality:
Weightlifting, Endurance, Gymnastics
Coaching notes
In this 13-minute circuit, start with 55 Deadlifts, focusing on proper form to protect your back and maximize efficiency. Transition to 55 Wall Ball Shots, ensuring a deep squat and an explosive throw to maintain your rhythm. Move on to the 55-calorie Row, keeping a steady pace to manage your energy. Finally, tackle 55 Handstand Push-Ups, prioritizing control and balance throughout each rep
Open 17.4
The Open
Workout description
13 Minute Circuit: - 55 Deadlifts - 55 Wall Ball Shots (20/14 lbs) - 55 calorie Row - 55 Handstand Push-Ups Male: 225lbs Female: 155lbs
Warmup:
10
min
Equipment:
Barbell, Medicine Ball, Row Erg
Cooldown:
5
min
Modality:
Weightlifting, Endurance, Gymnastics
Coaching notes
In this 13-minute circuit, start with 55 Deadlifts, focusing on proper form to protect your back and maximize efficiency. Transition to 55 Wall Ball Shots, ensuring a deep squat and an explosive throw to maintain your rhythm. Move on to the 55-calorie Row, keeping a steady pace to manage your energy. Finally, tackle 55 Handstand Push-Ups, prioritizing control and balance throughout each rep