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1 – The Frog
39,95 €
Complete the following movements:
- 2000 box jumps
- 1000 wall ball
- 500 thrusters
RX:
Man
- 30″ (75cm) Box
- 20lb (9kgs) wall ball and target at 3 meters height (10 feet)
- 50kg barbell
Woman
- 24″ (60cm) Box
- 12lb (5,5kgs) wall ball and target at 2,75 meters height (9 feet)
- 35kg barbell
This criminal WOD should be done in 10 sessions.
Description
The Frog is one of our leg-killer creations.
This workout is designed to be divided into 10 sessions of 200 wallballs (10 sets of 20), 100 box jumps (10 sets of 10) and 50 thusters (10 sets of 5).
Remember to break the parallel on each repetition of wallball and thruster. If you don’t know what you have to do, check the video tab.
Check the how-to videos before starting the workout:
Box Jump
Wall Ball
Thruster
For a repetition to be valid, it must meet the following minimum requirements.
Box jumps
- Both feet must touch the box simultaneously before starting to descend.
- Ideally, you will step onto the box in one jump with your feet together.
Wall Balls
- Start the exercise below parallel, holding the ball, and then you must throw the ball at or over the target.
Thrusters
- The hips should be below the knees when performing the squat.
- The bar should be overhead with hips, knees and arms fully extended, and the bar in line with the heels.
