Overview of the Rocket Workout
The Rocket workout is a CrossFit workout that involves a combination of functional movements performed at a high intensity level. It is named after the Rocket Yoga style, which is a dynamic and fast-paced form of yoga. The workout is not commonly used in CrossFit competitions, but it is a popular workout among CrossFit enthusiasts. The workout is designed to improve overall fitness, including strength, endurance, and flexibility.
The Rocket workout involves a series of movements that are performed in a specific order. The workout is typically done for time, with the goal of completing the workout as quickly as possible. The workout is considered to be of moderate difficulty, and it is suitable for intermediate to advanced athletes.
Rocket Workout: Workout Description
The Rocket workout consists of the following movements:
- 10 handstand push-ups
- 20 alternating pistols
- 30 kettlebell swings (24/16 kg)
- 40 double unders
- 50 wall balls (20/14 lbs)
- 60 calorie row
The workout is done for time, with the goal of completing all the movements as quickly as possible. The recommended weights for the kettlebell swings and wall balls are 24/16 kg and 20/14 lbs, respectively.
Rocket Workout: Workout Variations/Scaling Options
The Rocket workout can be scaled for athletes of all levels. Here are some common scaling options:
- Handstand push-ups: athletes can do pike push-ups or dumbbell presses instead.
- Alternating pistols: athletes can do assisted pistols or air squats instead.
- Kettlebell swings: athletes can use a lighter weight or do Russian kettlebell swings instead.
- Double unders: athletes can do single unders or jumping jacks instead.
- Wall balls: athletes can use a lighter weight or do air squats instead.
- Row: athletes can row for fewer calories or do another cardio exercise instead.
Tips and Strategies for the Rocket Workout
- Pace yourself: the workout is designed to be done at a high intensity level, but it’s important to pace yourself so you don’t burn out too quickly.
- Break up the movements: consider breaking up the movements into smaller sets to make them more manageable.
- Focus on form: make sure you’re performing each movement correctly to avoid injury and maximize your performance.
- Use your legs: for the rowing portion of the workout, use your legs to generate power and conserve your upper body strength.
- Breathe: remember to breathe throughout the workout to help you stay focused and energized.
Athlete Performance
Here are some average times for completing the Rocket workout:
- Beginner: 25-30 minutes
- Intermediate: 20-25 minutes
- Advanced: 15-20 minutes
Conclusion
The Rocket workout is a challenging and dynamic CrossFit workout that is designed to improve overall fitness. With a combination of functional movements and high intensity, the workout is suitable for intermediate to advanced athletes. By following the tips and strategies outlined above, athletes can complete the workout efficiently and safely.