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DESCRIPTION

STIMULUS

This is a 20:00 AMRAP.


Category: Pacer – Long duration workouts like ‘Pacers’ require us to really think about how we will approach the workout to maximize our ability over these longer time domains and higher-volume workouts


Goal:
We are looking fall between a 5:00-6:00 round. 7:00 may creep in, but shouldn’t be the average.

WALL BALLS

40 Wall Balls should take ~1:30-2:00 in 2-4 sets. Unbroken isn’t off the cards for Wall Ball ninjas and this will be closer to 1:00.

ROWING (CALS)

30/24 should take ~1:30-2:00. We suggest staying close to 1:30. This should feel like a recovery pace, but not easy.

TOES-TO-BAR

20 Toes-to-Bar should take ~1:30 in 2-4 sets.

DB POWER SNATCH

10 heavier DB Snatches should take ~1:00.

EFFICIENCY TIPS

As we will be using the Rower to recover, we can push a little harder on the Wall Ball.

“Pushing a little harder” is athlete dependent, so set a challenge for yourself for every round (i.e., 30-10; 25-15; 20-10-10).

Try to minimize the number of breaks across the 40 reps.

Break the TTB early and think about the time it takes to complete 20 reps vs. how many sets.

More sets = more rest. More rest adds up.

With a heavier DB, we recommend switching at the bottom vs. overhead. Be methodical from rep to rep. Set up tight and respect the load.

WOD

“Beach Ball” (AMRAP – Rounds and Reps)

“BEACH BALL”

AMRAP 20:

40 Wallballs

30/24 Calorie Row

20 Toes to Bar

10 Alt Dumbbell Power Snatches

Subs

24/18 Cal Bike or 400m Run

RX+-70/50#, 20/14# 10/9′

RX –50/35#, 20/14#, 10/9′

50-59-35/20#, 14/10#, 10/8′

60+ -20/15#, 10/6#, 20/8′

Basics-10 AMRAP, 20 WB, 12 Cal, 10 Sit Ups, 6 Alt DB Snatches