Every minute on the minute for as long as possible:
3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots
♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
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Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.
Intermediate option / Every minute on the minute for as long as possible:
3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots
♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Beginner option / Every minute on the minute for as long as possible:
3 burpees
5 ring rows
7 wall-ball shots
♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.