“How much do you care about getting better?”

Complete as many rounds as possible in 18 mins of:

45 Wall Balls, 20/14 lbs, 10/9 ft

30/24 Row Calories

15 Deadlifts, 275/185 lbs

This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
With bigger sets of wallballs and heavier deadlifts, we’re looking to chip away at manageable sets today
Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

Use a weight that you are capable of completing 50+ unbroken reps when fresh
Men throw to a 10 foot target
Women throw to a 9 foot target

Looking to move a heavy-ish weight to finish out each round
This should be a load that you could cycle for 12+ reps unbroken when fresh
Within the workout, you should be able to move the barbell for sets of 3 at minimum

If you’re short on rowers or other equipment, stagger athletes by 3 minutes

Jumping Air Squats
Single Dumbbell Goblet Squats
Air Squats

20/14 Calorie Assault or Echo Bike
25/18 Calorie Bike Erg
20/14 Calorie Ski Erg
400 Meter Run
300 Meter Air Runner

Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Kettlebell Deadlifts

The priority of today’s workout will be finding a sustainable break-up plan for the weighted movements while “recovering” on the rower
The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition
Having an idea of how you’re going to best chip away at these two movements over the 18 minutes will allow for more consistent progress
Thinking smaller chunks also makes these stations more mentally manageable to start
Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row
Consider the options listed below for the wallballs and deadlifts

1 Set: 45
2 Sets: 25-20
3 Sets: 15-15-15 or 20-15-10
4 Sets: 15-10-10-10
5 Sets: 9-9-9-9-9
6 Sets: 8-8-8-7-7-7

1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3’s or 5-4-3-2-1