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DESCRIPTION

STIMULUS

Time Stimulus: This is a 21:00-30:00 Workout

Category: Pacer

Score: The time it takes to complete the workout

Run

800m should be completed in under 5:00 every round. We should aim for closer to 4:30 per round

We will run 1.5 miles today across the 3 sets of 800m.

Wall Balls

50 Wall balls should take between 1:30-3:00 in 2-4 quick sets.

There are 150 Wall Balls in today’s workout.

Alternating Single Dumbbell Devil’s Press

20 Single Dumbbell Devil’s Press should be completed in ~2:00 each round. This is ~10 per minute.

Aim for 2:00, but given the aerobic nature of this workout (even with the correct loading), athletes may bleed into the 2:30 range.

There are 60 Devil’s Press in today’s workout.

EFFICIENCY TIPS

Approach the 800m run in a way that you can immediately start the Wall Balls.

Aim to break the first set of 50 early and often (think 35-15; 30-20; 30-10-10; or ), and then try to stick to those same sets in the later rounds. If this is not possible, change the plan and take more breaks with less rest.

Try to keep a consistent pace on the Devil’s Press, maybe even standing up for a deep breath every after 5 reps.

WOD

“Demonstration” (Time)

“DEMONSTRATION”

3 Rounds For Time:

800 Meter Run

50 Wall Balls

20 Single Dumbbell Devil Presses

30 min Time Cap

Subs

1000/900 Row or 50/35 Cal Bike

RX+-20/14#, 10/9′ 50/35#

RX-20/14#, 10/9′, 35/20#

50-59-14/10#, 10/8′, 20/15#

60+-10/6#, 10/8′, 15/10#, 600m Row/Run

Basics-200m Run/Row, 20 Wall Balls,

8 Devil Presses light DB