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STRUCTURE: In 22 Minutes, athletes will complete as many round as possible of 22 Box Jump Overs, 22 Wall Balls, 22 Handstand Push Ups or Hand Release Push Ups, and 22 Single Dumbbell Hang Clean & Jerks. Athletes can switch arms whenever on the Hang Clean & Jerks.

STIMULUS: “I’M FEELING 22” is a Pacer workout.

STRATEGY: Athletes should be able to complete 22 Box Jump Overs in under 1:00, 22 Wall Balls in under 1:00, 22 Hand Release Push Ups in under 1:00 and 22 Single Dumbbell Hang Clean & Jerks in under 1:00.

SCALING: Athletes should choose a Wall Ball load that allows them to complete reps in 1-3 sets. Athletes should be able to maintain sets of 3 reps on Handstand Push Ups and Hand Release Push Ups. Athletes should choose a Dumbbell load that allows them to complete Hang Clean & Jerks with 1-2 quick breaks maximum.

SCORING: Athletes’ score will be Rounds + Reps completed in 22 Minutes. Athletes should aim for 5 Rounds.



-Athletes should find a pace on Box Jump Overs that allows them to be constantly moving and keeping their breathing/heart rate under control

-Athletes should make sure if they break on Wall Balls its a quick “3, 2, 1, GO”

-Athletes should break up HSPU or HRPU into small quick sets from the start

-Athletes should try to hold on to big sets of Dumbbell Hang Clean & Jerks


“I’m Feeling 22” (AMRAP – Rounds and Reps)



22 Box Jump Overs

22 Wall Balls

22 Handstand Push-ups

22 Single DB Hang Clean & Jerks

*Scale for HSPU is Hand Release Push Ups

RX+-24/20″, 20/14# 10/9′, 50/35#

RX-24/20″, 20/14#, 10/9′, 35/20#

50-59-20/16″, 14/10#, 10/8′, 20/15#

60+-Step Overs, 10/6#, 10/8′, 15/10#

Basics-11 AMRAP – Step Overs, Light WB,