Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots
Scaling:
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.
Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shots
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans
♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball
Post rounds completed to comments.
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans
♀ 10-lb. ball
♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans