FOR TIME
30 - 25 - 20 - 15
Wall Balls
20 - 15 - 10 - 5
Bodyweight Rows
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Lunges
:15 Hollow Hold
50 Double Unders (or Single Unders or 25 Jumping Jacks)
Specific Warm Up
For the Wall Balls, start by doing 5 single reps with a light ball. This means for each rep, you’ll do one squat, stand up aggressively and throw the ball, but then just let the ball fall. Pick it back up and repeat. For the next set of 5, try to catch the ball and go into the next rep. Then do a third set with the weight of ball that you think you want to use for the workout to make sure it’s appropriate for you.
For the Bodyweight Rows, do 3 sets of 5 with a progressively tougher and tougher angle.
Workout of the Day
FOR TIME
30 - 25 - 20 - 15
20 - 15 - 10 - 5
Workout Notes
Today’s piece is FOR TIME, which means you want to try to accomplish the whole workload in as little time as possible, taking breaks when necessary. We are going back and forth with our rep scheme again, so you’ll start with 30 Wall Balls, then 20 Bodyweight Rows. Then 25 Wall Balls and 15 Bodyweight Rows. Then 20 and 10. Finally, ending with 15 Wall Balls and 5 Bodyweight Rows.
For each movement, try to find a weight/angle where you can do the first set unbroken, but BARELY. That means 30 Wall Balls in a row without stopping and 20 Bodyweight Rows in a row without stopping. Then, try to keep those weights/angles and hold on for the ride!
Wall Ball Modifications
The Wall Ball is nothing more than a Squat, followed by a Push Press. If you don’t have the space for wall balls today, go with a Thruster variation instead. Keep in mind though, that one Wall Ball would equate to a thruster with about 40 total pounds of weight. With dumbbells that means a maximum of 20lbs per hand. Don’t go above that! In fact, with this many reps on the docket, I’d recommend just using a PVC pipe! If you really want to humble yourself, do this workout with Jump Squats or Air Squats only. I promise it’ll still be very effective!
Bodyweight Row Modifications
This is a movement we should all have in our repertoire, but if you don’t have it available or want to switch things up, you can use Bent Over Rows with the same rep scheme as written, or if you are a pull up monster you could do Kipping Pull Ups with the written rep scheme or Strict Pull Ups with something like 10 - 8 - 6 - 4 reps.
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min in Couch Stretch on Each Leg
1-2min in Pigeon / Figure 4 Pose on Each Leg
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