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Time: 15:00-20:00
Category: Threshold – we will be operating consistently at an uncomfortable, but manageable rate
Goal: To clear the Row Cals between 1:00-1:15, allowing for :45-1:00 for Wall Balls. Transition should be consider here too. We will lose between 5-10 seconds from the Row to the Wall Balls. Seconds are very valuable in this workout.
Score: The time it takes to complete the workout


18/14 calories should be clear in ~1 minute. AND, this should not be a maximal effort. You should be a little gassed, but are able to start performing Wall Balls almost immediately. The number of calories you select should feel relatively easy and you will be tempted to do more. Do not get caught in the trap! This workout will get very hard fast!


The load you select for the Wall Ball should allow for 7+ repetitions every time. This is a must! A heavy ball will not be your friend today! There are a lot of reps to get through and a very small window to get them in.


Reminder: **If we get the number of calories wrong, this workout could take 30:00. The intent is less than 20:00. It’s not too late to change the load or decrease the reps. **Rowing: If pushing for 1:00 to clear all the calories is aggressive, take the extra 15 seconds to complete them with a little less output.

Wall Ball: Once you pick up the ball you will have anywhere between 30-seconds and 1 minute. If you have :30 consider breaking only ONCE, if at all – we just don’t have time to waste. If we have between 45-seconds to 1 minute, we have a little more freedom to break more often. But, breaks are always 5-seconds longer than you think, so pick up the ball quicker than you would like.


“Ball Don’t Lie” (Time)


Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls

22 min Time Cap


14/10 Cal Bike or 200m Run

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′

Basics-75 Wall Balls, 7 Cal Row