♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
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Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
3 rounds for time of:
400-m run
25 wall-ball shots
15 hanging knee raises
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
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
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Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target
Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.
Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs