General Warm Up (6-15)
5 frames of Rowling
Specific Warm Up (15-27)
2 Inch worms
2 Wall Walks
5 Air Squats
5 MB Front Squats
6 MB Step ups
5 Wallball
6 Partner style wallball reps for practice
5 Sit ups (no MB)
6 Partner style wallball sit ups for practice
3 Burpee
2 Burpees with DB’s
4 Step ups with DB’s
3 DB Burpee Step overs (each partner)
RXConditioning (29-56)
21 Wall Walk
42 Partner Wallball
84 Box step up (20/14lb. WB, 24/20’ box)
84 Partner Wallball Sit up
42 Partner Wallball
21 DB Burpee Box step over (24/20’) (50/35lb. Each arm)
For time.
Intermediate: Partial Wall Walks, 14/10lb. MB, 35/20lb. DB’s
Baseline: Reduction of reps overall and lighter loads.
Goal: Sub 22:00
Cap: 27:00
Wall Walks = Split however you want.
Partner Wallball = Each partner squats each rep, but only 1 throws the wallball. The wallball target should split the partners and the goal is to bounce the ball off the “target” to your partner.
Box step up = Split reps however you want.
Partner wallball sit up = ! person takes ball back overhead and touches to the floor and sits up with it and throws it to their partner. Athletes can be legs distance a part. Ball should be thrown to each other not handed.
DB Burpee Box step over = split however you want. Athletes puts DB’s on floor, does a burpee between them, stands up, executes a step over the the box, sits them on the ground. That is 1 rep.
(57-60)
200m cool down walk together as class
(0-5)
Today we collab for a partner workout where each movement has a slightly different expectation on how to be executed. Be sure to tune into the details included. The end goal is to complete the work as fast as you can. Much of the work can be cycled pretty quickly, until the final. The DB Burpee Box step over is a new movement HQ recently released with a demo video and anything they come out with, we pay attention to. It’s a movement that takes a significant amount of work to accomplish 1 rep and also time: will it be something we see in the Open or perhaps quarterfinals in 2026? Either way, it creates significant fitness gains as you’ll see from the physical demand. Have fun!