Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post rounds and reps completed.
Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.
Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.
To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.
In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.
Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.
Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling
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