Today is one of the more mentally challenging open workouts we’ve seen. Simple, daunting but effective for fitness! So, why not suffer with a buddy today? This is one you may attack or break up in anyway from start to finish. 15:00 isn’t a long workout to split between 2 athletes, the goal is to have a strategy between you 2 that really maximizes working intensity! Fast transitions and plans on how to keep the wallball in the air when you switch who’s working will be hidden places to beat the rest of the group!
:30 Bike or Row
:30 Transition
:30 Wall Sit
3 rounds
one person is on bike or row and other partner is on wall sit
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5 Wall Ball Squat
5 Wallball Push Press
5 Wallball shot
5 rounds each partner (1 partner does 5/5/5 then next)
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Row
5 strokes arms only
5 strokes legs only
5 full strokes
3 rounds each teammate, to refine skills and rowing form.
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RXConditioning:
“Workout 19.1”
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots (20/14lb.) (10/9ft.)
19-cal. Row
Intermediate:
“Workout 19.1”
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots (14/10lb.) (10/9ft.)
19-cal. row
Baseline:
“Workout 19.1”
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots (10/6lb.) (10/9ft.)
19-cal. row
1:00 GHD / Abmat Sit Up
1:00 Banded or Strict Chin Up
1:00 DB Alternating Front Shoulder raise
1:00 REST
2 rounds
*8 minute cool down circuit. Scale so all movements feel “easy”.
