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“Functional Frenzy”
WOD 4 Rounds For Time: “Functional Frenzy”
- 10 Kipping Handstand Push-Ups (HSPU)
- 16 Wall Balls @ 20/13 lb (9/6 kg)
- 10 Muscle Ups
- 10 Front Squats @ 135/90 lb (60/40 kg)
- Time Cap: 25 Minutes
Time Cap:
- Intermediate Athletes: 25 minutes
- Advanced Athletes: 20 minutes
Athlete Notes
- Kipping HSPU: Focus on a smooth kip and consistent pacing. Break into smaller sets if necessary to avoid early fatigue.
- Wall Balls: Aim for unbroken sets or split into two quick sets. Keep a steady rhythm and maintain a strong squatting posture.
- Muscle Ups: Manage these in smaller sets or singles, depending on your proficiency. Prioritize quality and controlled movement.
- Front Squats: Use a weight that’s challenging but allows for good form. Consider breaking it into sets of 5 or doing them unbroken if you’re able.
Purpose: This workout is designed to test and improve your gymnastic skills, explosive strength, and metabolic conditioning. It challenges your endurance, strength, and technique across various functional movements.
Scaling Options:
- HSPU: Scale to piked push-ups or regular push-ups.
- Wall Balls: Reduce the weight of the ball or the number of reps.
- Muscle Ups: Substitute with chest-to-bar pull-ups, kipping pull-ups, or banded pull-ups. Choose an option that challenges you while allowing you to maintain a good pace and form.
- Front Squats: Reduce the weight to maintain proper form throughout.
Share your experience and completion time in the comments below. Let’s motivate and support each other in our fitness journeys!