20 Wall Balls 20/14lbs 10/9′
300m Run
15 Burpee to 6″ Target
Feel: Cardio
Pace: Sustain
Target Score: 25 minutes
Firebreather Score: 20 minutes
Scaling
– Wall Balls: reduce the weight as far as possible before reducing the target height. Very de-conditioned athletes would also benefit from a rep reduction. Wallball sets should be completed in 1-2 sets.
– Run: If an injury prevents running, a .8/.7k Air Bike can be subbed. 300m of running should take well under 2 minutes to complete. Reduce distance as needed to maintain some intentional speed during the run.
– Burpee to target: A standard burpee can be subbed for the 6″ target. 15 reps should always take less than 2 minutes to complete. If there is any question, reduce the reps from the beginning.
Programmer Notes: The AMRAP today should be approached as a steady chipper, not going out too hot but trying to maintain round splits as the muscle overload potentially builds across multiple rounds. KB Clusters will require some thought and coordination, with every change of sides requiring a slow handoff. V-ups are the movement most likely to top athletes in their tracks. Resist your or their urge to scale the reps or movement down so much that it becomes trivial, if anywhere in this workout it’s okay to stop for a moment it’s here.
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine. The goal with is to work through 3-5 different areas of the body during the 3:00 Mobility windows.
400m Jog
1:00 Hip Shifts / side
10 Leg Swings / side
10 Plank-to Push Up
1:00 Tall Plank
AMRAP 3 minutes
100m Run
10 Med Ball Squats
5 Up Downs
Immediately Into:
AMRAP 3 minutes
100m Run
10 Wall Balls
5 Burpees to 6″ Target