March 24, 2022

Posted By: Christi

In 5 mins, for max reps of:
50 Wall Balls, 20/14 lbs
max reps in remaining time Bike Erg Calories
— Rest 2 mins —
In 5 mins, for max reps of:
50/40 Bike Erg Calories
max reps in remaining time Wall Balls, 20/14 lbs

Goal: 50 Calories & 50 Wall Ball

Today is all about working with intensity! This is a great work out to see where you excel in regards to muscular stamina and conditioning. The wall ball should be something you can complete in no more than 4 to 5 sets within 2-2:30 minutes. Pacing on the bike will be determined with how much time you have left in the 5 min window. Either way push the pace here. After the 2 min rest you will complete the same movements but in an opposite order. Don’t “sandbag” the bike but work to get to that medball qucikly. Ideally the calories take you no more than about 2:30 so you have time to transition and get to work on the medball.


Post Work
2-3 Rounds For Quality:
6ea Tempo Split Squat
10 Superman
:30sec Hollow Hold