“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
6 rounds for time of:
Run, 200 m
21 Wall Balls, 20/14 lbs, 10/9 ft
15 American Kettlebell Swings, 53/35 lbs
9 Chest-to-bar Pull-ups
WORKOUT BRIEF
DESCRIPTION
This 6-round workout includes manageable rep numbers at each station
We’ll train some gymnastics, cardio, and light weightlifting movements here
The intended time range for this balanced workout is between 18-25 minutes
WALLBALLS
Choose a weight that allows you to clear this station within 2 sets during the workout
Men throw to a 10ft. target and women throw to a 9ft. target
KETTLEBELL SWINGS
Choose a weight that allows you to clear this station within 2 sets during the workout
These swings will finish all the way overhead
CHEST TO BAR PULL-UPS
Choose a rep number or variation that allows you to clear this station within 2 sets during the workout
See further down the page for “modifications”
For athletes will no goals of competing, we recommend completing chin over bar pull-ups
MODIFICATIONS
RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
CHEST TO BAR PULL-UPS
Reduce Reps
Jumping Chest to Bar Pull-ups
Chin Over Bar Pull-ups
5 Strict Pull-ups with or w/o bands
Ring Rows
Dumbbell Rows From Plank Position (Equal Reps Each Side)
KETTLEBELL SWINGS
Single Arm Russian Dumbbell Swings
Single Arm Dumbbell Snatch
WALLBALLS
Jumping Air Squats (30 Reps)
Single Dumbbell Goblet Squats
STRATEGY
GENERAL
Today is all about finding a consistent speed for the middle 4 rounds of the workout
We’re fresh for the first round and can push through the final round knowing the end is near
The middle 4 rounds is where things can stay steady or fall apart
Success here comes down to a constant break-up plan on the 21-15-9
While we may be capable of going unbroken, 1 break on all 3 movements may allow you to start the next station faster
For Example: It can be easier to pick up the ball right away when you know you only have to do 12 reps instead of 21
Consider the following options for each movement:
Wallballs: 12-9
Kettlebell Swings: 9-6
Chest to Bar Pull-ups: 5-4
Make a mental note of your round splits after finishing each round
This will give you good feedback on your pacing approach when the workout is over
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