On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.
Scaling:
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.
To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.
In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.
Intermediate option / On an 8-minute clock for 3 rounds, complete:
600/750-meter row
15 lateral burpees over the rower
20 wall-ball shots
Rest with any remaining time in the interval.
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option / On an 8-minute clock for 3 rounds, complete:
400/500-meter row
10 burpees
15 wall-ball shots
Rest with any remaining time in the interval.
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To help increase the pace of the wall-ball shots, don’t wait for the ball to come to you, grab the ball as it returns from the target and pull it down to the bottom of your next rep.