WARPED WALL

The Warped Wall is an iconic and intimidating obstacle. It requires a combination of athleticsm  and mental fortitude. The above video will breakdown the technical side of completing the obstacle. This Program is designed to build up lower strength to improve leg drive and allow you to produce more force with each step.

This program was inspired by Season 3 competitor Matthew Marazita who is a little bit taller then me and conquered the 5.25m Mega Wall. The First session is free to try 🙂

Click any exercise to play

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Figure 7  2 x 2 each side Crab Walks 3 x 10 E/S
Inchworm Complex 2 x 2 each side Banded Glute Bridge Holds 3 x 20s
Kneeling Quad Stretch 2 x 30s Side Lunges 3 x 10s
ANY EXTRAS Hopping on 1 leg 3 x 10 E/S
Single-Leg Vertical Jump 3 x 5 E/S
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

WEEK 1

Session 1
Exercises Sets x Reps Weight Tempo Rest
Hip Thrusters 3 x 6 Mod-Heavy Control down/up fast 2 mins
Dumbbell Step-Ups 3 x 6 E/S Moderate Control down/up fast 2 mins
Single-Leg Calf Raises 3 x 8 E/S BW to Moderate Control all the way 1 min
Side Plank Leg Raise (knees) 3 x 30s BW Hold Position 2 mins
Session 2
Exercises Sets x Reps Weight Tempo Rest
Trap Bar Deadlift 3 x 6 Mod-Heavy Control down/Fast Up 2 mins
Back Squat 3 x 6 Mod-Heavy  Control down/Fast Up 2 mins
Sled Drives (10m)  3 x Up & Back Light-Mod Explosive 1 min
Pallof Press 3 x 8 E/S Light-Mod Explosive/Pause/Control back 2 mins

 

GET STARTED TODAY
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