FOR TIME
40 Wall Balls
20 Strict Pull Ups
30 Wall Balls
15 Strict Pull Ups
20 Wall Balls
10 Strict Pull Ups
10 Wall Balls
5 Strict Pull Ups
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow Squats
5-10 Push Ups
5-10 Strict Pull Ups or Bodyweight Rows
50 Double Unders/Single Unders/Jumping Jacks
Specific Warm Up
First, check out the Wall Ball video and decide if any of those variations are right for you. If they are, go ahead and give them some practice time for ~3 sets of 5-10 reps. You want to make sure you’ve warmed them up well, but don’t overdo it because there are still quite a few reps in the workout! As always with wall balls/thrusters, prioritize the depth of the squat over anything else!
Next up, we have to deal with these damned pull ups : ) 50 strict pull ups in any amount of time is a tough task to handle, so make sure you choose a version (pull up or otherwise) that allows you to get in some good quality reps, but still presents a hefty challenge. Check out the workout notes/modifications for ideas and whichever you choose, try to do a few practice sets of 3-5 reps before the workout begins.
Workout of the Day
FOR TIME
40 Wall Balls
20 Strict Pull Ups
30 Wall Balls
15 Strict Pull Ups
20 Wall Balls
10 Strict Pull Ups
10 Wall Balls
5 Strict Pull Ups
Workout Notes
Okaaaaay 100 Wall Balls and 50 Strict Pull Ups, for time, huh?! This workout is a mixture of one movement that will spike your heart rate and another movement that should lead you to muscular fatigue. This mix will be tough!
For the Wall Balls (or Thrusters) let’s shoot for a weight/variation with which you can definitely do 20+ reps in a row, with the fullest expression of the form. You may even be able to do that 40 unbroken, but that should sting!
For the Strict Pull ups, I want you to choose a version that allows you to do ~10 reps in a row at the MOST! If you can do the 20 unbroken, you are letting yourself off the hook! These sets should be very difficult and should need to be broken up in order to get through. Maybe even the set of 5 by the time you get there!
Wall Ball Modifications
The Wall Ball video shows many great options, but if they don’t work for you, go through the Thruster video and see if any of those suit you better. If you are having trouble with the pressing overhead, then just go with a Dumbbell Squat Variation. If you are having trouble with the squat, but the pressing overhead is ok, then go with a Push Press Variation.
Strict Pull Up Modifications
This is a tough one to modify! I would say that if you have strict pull ups, but don’t have them in these numbers, change the numbers to work for you! You could just do 5 every round or whatever number scheme works for you. If you do NOT have Strict Pull ups, do Bodyweight Rows and set the angle somewhere that you can only do 10 reps before you have to break. If that’s not your jam, go with a Bent Over Row variation!
Optional Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible. Any variation will do, but get that chest down to the target!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2 min of Chest Stretches on Each Side
1-2 min of PVC T-Spine Stretch
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