4 ROUNDS - FOR TIME
20 Wall Balls
20 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
Only two movements on the docket today and both of them should be decently warm from your general warm up. Just take a little time to play with each of them and get them ready to go! For the Wall Balls, we want to make sure we’ve got a weight (if any at all!) that allows us to do all 20 wall balls in a row without stopping in round 1. Full squat!
These are meant to be kipping pull ups and therefore should be done in 1-2 sets in round 1. However, many people don’t have access to that movement so if you are doing Bodyweight Rows, find an angle that definitely allows you to do 20 unbroken in round 1 and then try to hang on to that angle for the rest of the workout.
Workout of the Day
4 ROUNDS - FOR TIME
20 Wall Balls
20 Pull Ups
Workout Notes
This one is super simple! The workout is FOR TIME, which means we want to get through all 4 rounds in as little time as possible, pushing the pace and getting uncomfortable, but keeping each movement SAFE! Do 20 Wall Balls (or your modification) and then do 20 Pull Ups (or your version of Pull Ups) and then do that 3 more times for a total of 4 rounds. Simple and effective!
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!
Pull Up Modifications
As noted above, these are meant to be kipping pull ups. If you’ve got strict pull ups but not kipping pull ups, consider cutting the reps in half! If you are doing Bodyweight Rows or Bent Over Rows, get after that number 20 and, as Ur-sher says…let it burn.
Optional Accessory Work
Perform 3 Planks for somewhere between :30 and 1:00. Choose your toughest front plank variation and make it hard on yourself! Here’s the front plank menu: Front Plank, Single Arm Plank, Plank Shoulder Taps, Around the World Plank, Plank Jacks, or Plank Up Downs.
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min of Triceps Stretch on Each Arm
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