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DESCRIPTION

STIMULUS

15:00 Workout.
Every time you return back to the Wall Ball, the reps increase by 10.
The first round will be 2:00 or under. Try to complete the second round under 5:00. The third, under 8:00.
We can assume that each round will add ~:30 from the last.
The goal is to get as far as you can in 15:00.
Strive to get through the set of 40 or 50 Wall Balls.

DOUBLE UNDERS

30 Double Unders should take ~20. Try to not spend longer than 1:00 on the Double Unders. Either reduce the reps, practice for 1:00 (log attempts), or do 45 Single Unders.

ROW/BIKE/RUN

This should take ~1:00-1:30 as we fatigue. If it takes you 1:45- 2:00 when fresh, reduce the distance

WALL BALLS

10 Wall Balls takes ~20 seconds unbroken. Every round, we increase the Wall Ball reps by 10, which is ~:20 on top of the last round. We can say on average that every new Wall Ball set may add ~:30.

EFFICIENCY TIPS

If Double Unders are not a challenge, shoot for unbroken every round. If they are break it into 2-3 sets. There’s no sense getting frustrated or fatigued for the sake of a few seconds saved.

Take 5 hard pulls on the Rower and settle into a pace that allows for sustainability.

In the first two rounds, consider going unbroken on the set of 10 and 20 Wall Balls. If 20 is a stretch, shoot for 14-6 or 12-8. Sneaking in a few more reps every set vs. always doing traditional 10-10 or 15-20, can go a long way for your overall time and long-term fitness gains.

“Wall to Wall” (AMRAP – Rounds and Reps)

“WALL TO WALL”

AMRAP 15:

30 Double Unders (45 Singles)

15/12 Calorie Row

10 Wall Balls

30 Double Unders

15/12 Calorie Row

20 Wall Balls

30 Double Unders

15/12 Calorie Row

30 Wall Balls

[Add 10 Wall Balls Per Round]

Subs-12/9 Bike or 200m Run

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′ 30 Singles

Basics-8 AMRAP- 20 Singles, 10 Cal

Row 10 WB

AFTER PARTY

4 x L Hold, BGM (No Measure)

4 Sets:

:30 L-Sit Hold

15 Banded Good Mornings