WEDNESDAY 03/02/2022
PROGRAM A
WARM UP
WORKOUT
Every 3 Minutes for 5 Rounds (15 Minutes Total)
24 Wall Balls
12 Box Jumps
Suggestions
Men: 20#ish Ball / 20-24" Box
Women: 13-15# Ball / 16-20" Box
Extra Challenge:
Men/Women: Increase Reps to 32/18
Score:
Fastest Round
Slowest Round
Goal: 1:45 - 2:30
Coaches Notes
Abandon your idea of what you 'normally' do in terms of box jump height, wall ball weight, and target height on this one. Set yourself up so that you can complete the reps in the 3 minute time window with at least 30 seconds of rest each time. This may mean that you throw to a lower target or jump to a lower height.
Stay focused on the box jumps. It will be harder to jump after those wall balls, so keep it safe! In order to save yourself for those jumps, consider breaking up the wall balls a bit more than you might usually. Or, if you feel like you can knock out all 24 unbroken, take a moment to shake out the legs before you jump up to the box. Wall balls should be completed in 1-3 sets the whole way through.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.