In teams of 2, go get 300 wallballs for time! High volume, light loading squatting today! B eaware of the volume that will be accumulated. Patterns DO NOT have to break up the work completely even if they deem that it will benefit the team and everyone’s fitness to simply split it up in a way to finish as fast as possible! Be aware of the rules of transitions, you must complete the prescribed calories on the erg before rotating partners on the ball work.
7/5 Cal Row
1:1 with partners
X 4 intervals each
_________
Medball musical chairs (10:00)
(https://www.youtube.com/watch?v=qnFySxZReHg)
*I’d spread them out just a touch more than this if possible for your classes.
________
:10 Wall sit
5 Wall Squat
:05 Iso lunge Right
:05 Iso lunge Left
5 Medball Front squats
3 rounds through
RX Conditioning:
300 wallballs for time (10ft.) (20/14lb.)
Each transition by a teammate happens only after 10/7 cal row!
Both partners can work at the same time.
Consider a reduction in volume for new athletes as if work is split evenly it will be a Karen+ style workout of 150 wallballs each and some rowing.
Intermediate:
300 wallballs for time (10ft.) (14/10lb.)
Each transition by a teammate happens only after 7/5 cal row!
Both partners can work at the same time.
Consider a reduction in volume for new athletes as if work is split evenly it will be a Karen+ style workout of 150 wallballs each and some rowing.
Baseline:
200 wallballs for time (9ft.) (14/10lb.)
Each transition by a teammate happens only after 7/5 cal row!
Both partners can work at the same time.
Consider a reduction in volume for new athletes as if work is split evenly it will be a Karen+ style workout of 150 wallballs each and some rowing.
