For time:
20 Row Calories
20 AbMat Sit-ups
10 Wall Balls, 20/14 lbs
20 Row Calories
20 AbMat Sit-ups
20 Wall Balls, 20/14 lbs
20 Row Calories
20 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
20 Row Calories
20 AbMat Sit-ups
40 Wall Balls, 20/14 lbs
20 Row Calories
20 AbMat Sit-ups
50 Wall Balls, 20/14 lbs
TARGET SCORE
Target time each set: 18-20 minutes
Time cap each set: 25 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Row calories and situps stay the same each round, but wall ball reps increase by 10 reps.
Wall Balls: The weight selected should allow athletes to complete at least 30 reps unbroken when fresh. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and reaching full extension) and cycle the arms to avoid premature arm fatigue. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat too. Modify this movement by lowering the ball’s weight or allowing wall ball thrusters to be performed. The goal should be to get through the 30 reps unbroken and then break up the 40s and 50s into 2-3 sets.
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