“If you fight for your limitations, you get to keep them.” -Jim Kwik
Complete as many rounds as possible in 20 mins of:
Run, 1200 m
70 Wall Balls, 20/14 lbs, 10/9 ft
50 American Kettlebell Swings, 70/53 lbs
30 Burpee Box Jumps, 24/20 in
WORKOUT BRIEF
DESCRIPTION
One athlete will work at a time in this beefy, high-rep team of 2 workout
Athletes can split the work however they see fit over the 20 minutes of work
We have a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
With rest built in, the name of the game is moving with a purpose during the “work interval”
The final score today is total rounds and reps completed
To maintain social distancing in this team workout, you can have each athlete use their own equipment for each station.
WALLBALLS
Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
Men throw to 10 feet
Women throw to 9 feet
KETTLEBELL SWINGS
Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
These are full swings, finishing with the arms perpendicular to the ground
On both weighted movements today, each teammates can use different loading as needed in order to get the right stimulus for them
BURPEE BOX JUMPS
Burpee facing the box (no lateral burpees)
You can jump-up or step-up off the floor
Jump-up to the box for “RX”
Stand to full extension on top of the box
MODIFICATIONS
RUN
90/70 Calorie Row
70/50 Calorie Echo Bike, Assault Bike, or Bike Erg
70/50 Calorie Ski Erg
70/50 Calorie Air Runner
WALLBALLS
90 Jumping Air Squats
70 Single Dumbbell Goblet Squats (50/35)
70 Medicine Ball Squat Cleans
KETTLEBELL SWINGS
90 Single Arm Russian Dumbbell Swings
50 Single Arm Dumbbell Hang Snatches (50/35)
BURPEE BOX JUMPS
60 Burpees to Touch (6″ Above Reach)
STRATEGY
GENERAL
With rest built in, team workouts like this are all about moving fast and switching partners before you start to slow down
Switching before you start to slow down allows a fresh body to get working and makes it easier to come back for another strong set the next time around
Communication is also key on the non-rowing movements, as they don’t count reps for you
When switching partners, tell your teammate what total number you’re on, not how many reps you just did
For Example: It’s better to say “we’re on 40” instead of “I did 10”
Having a break-up plan established beforehand can be helpful, as it gives you a good idea of what speed to hold and lets you know exactly when you’re switching out
See below for options on all movements
WALLBALLS
2 Sets: 35-35 or 40-30
3 Sets: 30-25-15
4 Sets: 20-20-15-15
5 Sets: 15-15-15-15-10
6 Sets: 15-15-10-10-10-10
7 Sets: 10-10-10-10-10-10-10
8 Sets: 10-10-10-10-8-8-7-7
KETTLEBELL SWINGS
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
6 Sets: 10-10-8-8-7-7
BURPEE BOX JUMPS
2 Sets: 15-15
3 Sets: 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
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