“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

For time:

50/35 Row Calories

— then —

3 rounds of Kelly:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

— then —

50/35 Row Calories

Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”
Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower
The workout flows like this:
50/35 Calorie Row
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
50/35 Calorie Row
Times for this workout will range from 18-30 minutes

Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
Men throw to 10 feet
Women throw to 9 feet

These are regular box jumps, so we’re looking to stand to full extension on top of the box
Jump up to the box for “RX”
We recommend stepping down over “rebounding” box jumps
Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

If you’re short on rowers, stagger athletes by 4 minutes or SHRED athletes can use another machine

500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]

40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
40/30 Calorie Ski Erg
600 Meter Runs

50 Jumping Air Squats
30 Single Dumbbell Goblet Squats
30 Medicine Ball Squat Cleans

60 Lateral Hops Over Rower
60 Line Hops
30 Box Step-ups
60 Double Unders
120 Single Unders
30 Jumping Lunges
60 Reverse Lunges

If we had to pick a row to go faster on, it would be the second set of 50/35 calories
The opening row is less important, as it has quite a bit of work to follow it
Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout

Within the rounds of “Kelly” we can treat the box jumps as an extension of the runs
The goal on both of these movements is to maintain steady and continual forward progress
This is a speed that allows you to thrive through the sets of 30 wallballs
With the steady state movements surrounding the wallballs, look to work through larger sets if possible
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 15-10-5
4 Sets: 8-8-7-7

Weighted Dip 10-10-10

Athletes may choose rings or matador.

bands (rings or matador)
jumping dips (working on negative)
box / bench dips
banded press downs