For time:
21-15-9 reps of:
Wall-ball shots
Toes-to-bars
Rest 2 minutes
15-12-9 reps of:
Wall-ball shots
Toes-to-bars
♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target
Post total time, including the rest, to comments.
Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall-ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes-to-bars, hang on for big sets and get back to the medicine ball as quickly as possible.
Scaling:
Reduce the loading of the medicine ball.
To reduce the complexity of the wall-ball shots, reduce the height of the target. For the toes-to-bars, reduce the range of motion by performing knees-to-armpits or knees-to-chests.
In case of injury or limitation, for the wall-ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine-ball front squats. If there is a squatting limitation, perform medicine-ball push presses. For the toes-to-bars, perform hanging knee raises, V-ups, or AbMat sit-ups.
Intermediate option / For time:
21-15-9 reps of:
Wall-ball shots
Knees-to-armpits
Rest 2 minutes
15-12-9 reps of:
Wall-ball shots
Knees-to-armpits
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Beginner option / For time:
15-12-9 reps of:
Wall-ball shots
Hanging knee raises
Rest 2 minutes
12-9-6 reps of:
Wall-ball shots
Hanging knee raises
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull-up bar and leaning back to get your shoulders behind the bar.