7 ROUNDS - FOR TIME
3 Wall Walks
250m Row
General Warm Up
3-5min Cardio of Choice, followed by…
3 ROUNDS
10 KB Deadlifts
10 Squats
20 Mt. Climbers
Specific Warm Up
The tricky movement today is obviously the Wall Walks, so check out the video and decide which variation may work best for you and then accumulate 5 Wall Walks at whatever pace you’d like to make sure they are warm and safe.
After that, if you’ve got a rower, hit the Rowing Primer and then row ~250m to put it all together.
Workout of the Day
7 ROUNDS - FOR TIME
250m Row
Workout Notes
This looks yucky! We’ve paired two short, high intensity movements and one is primarily legs and pulling and one is primarily upper body and pushing. Nowhere to hide!
This workout is FOR TIME, which means we want to push ourselves to get through this mutha as quickly as possible, but while (especially on this one) maintaining our technique and SAFETY. Anytime people are partially or fully upside down, the priority should be on safety more than ever!
Wall Walk Modifications
The video shows most of the basic modifications that can be made, but if you are looking for more, you can use a lot of the tricks and progressions found in the Handstand Walk Video, Plank Shoulder Taps, or Around the World Planks.
Rowing Modifications
This row should be about a one minute “all-out” sprint in each round to get your heart rate way up. Normally I would say be pretty careful with swapping the Rowing out for the Sumo Deadlift High Pull modification, but this one actually could go pretty well. In order to make that swap, the MOST DIFFICULT version you could choose should be to swap each 250m row for 25 Sumo Deadlift High Pulls with NO MORE THAN 50lbs. That would be an empty barbell or two 25lb dumbbells. Do. Not. Use. More. Weight. Than. That. Please. And. Thanks.
If you need other cardio equivalents or ideas, use our Cardio Resources Page!
Optional Accessory Work
Spend 10-20 min on whichever part of the Pull Up Strength Program suits you best!
Cool Down
1-2min at the Bottom of the Squat
1-2 min of Legs Up The Wall
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