For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
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Stimulus and Strategy:
Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.
Scaling:
Reduce the load of the medicine ball. Reduce the distance of each run.
To reduce the complexity of the wall-ball shots, lower the height of the target and reduce the loading of the medicine ball.
In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the 400-meter run, perform 900/1,250-meter Echo bike or 400/500-meter row. For the 200-meter run, perform a 500/700-meter Echo bike or 200/250-meter row. For the wall-ball shots, perform a medicine-ball squat (overhead limitation) or a medicine-ball push press (squat limitation).
Intermediate option / For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option / For time:
400-meter run
20 wall-ball shots
200-meter run
15 wall-ball shots
200-meter run
10 wall-ball shots
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
After you throw the medicine ball in the wall-ball shot, bring your hands down right in front of your face and relax your shoulders. This will help you reduce shoulder fatigue.