March 7, 2022

Posted By: Christi

For time:
3 rounds of:
20 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
— Rest 2 mins —
3 rounds of:
25/20 Bike Calories
10 Burpee Pull-ups
Goal: Sub 8 min for each

An interval-style workout today! This workout is two back-to-back couplets with a 2-min rest between. The first couplet has your athletes working back and forth between a wall ball and kettlebell swing. For this couplet we want you to challenge yourself with loading so that it forces you to break things up a bit. Some will be able to push for unbroken sets where others will want to break this into 2-3 sets per round. The next couplet has you working back and forth between bike calories and a burpee pull-up. The bike calories should take you roughly 2min to complete. Adjust calories as needed to meet this time domain. The burpee pull-up has you doing a burpee and then a pull-up. Ideally, you are jumping into the pull-up with the bar 6″ above your reach, however, if you need to modify this just bring that bar closer to your reach or possibly above your reach.The goal for each couplet is to have you finish within 8 minutes. During your rest, focus on relaxing and recovering your breathing before heading into the next interval. For this workout you will score the total amount of time that it takes to complete the work including rest.

Post Work
Accumulate the following in as few sets as possible:
75 Band Face Pulls
75 Band Pull Aparts
20 Scap Pull-ups
20 Scap Push-ups

Accessory work today is focusing on shoulder health. Use a mini band that allows you to keep your shoulders packed down and back. You will work to accumulate the reps, working through one exercise at a time. Rest as needed but try to work to hold the biggest sets that you can handle so long that you are moving well.

Accumulate the following in as few sets as possible.