4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots
♀ 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 a combination of skills. The triple-under is meant to be the higher-skill challenge, so choose a movement that allows you to focus on a skill before moving on to the lower-skill exercises. For the pull-ups, choose an option that allows you to maintain consistent sets of 5 reps. The wall-ball shots are meant to be completed in larger chunks, and the easiest of the three movements.
Scaling:
Reduce the reps of each movement. Reduce the loading of the medicine ball.
To reduce the complexity of triple-unders, consider double-unders or single-unders. Other variations may also be practiced; for example, crossovers, or one-foot single-unders or double-unders. For the chest-to-bar pull-ups, reduce the range of motion to chin-over-bar pull-ups or jumping pull-ups.
In case of injury or limitation, for the triple-unders, perform penguin taps. For the chest-to-bar pull-ups, perform ring rows. For the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation.
Intermediate option / 4 rounds for time of:
10 single-leg double-unders
20 pull-ups
30 wall-balls shots
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option / 3 rounds for time of:
10 single-unders
15 ring rows
20 wall-balls shots
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
For the triple-unders, spin fast from the wrists, not the shoulders — stay tall and punch your toes down as you jump.