"Ball Is Life" [TEAM VERSION]
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
50 Alternating Wallballs (20/14)
Max Calorie Bike Erg
KG | (9/6)
ANAEROBIC CAPACITY
AGE GROUP
13-15 & 55+ | (20/10) to 9'
KG | (9/4)
6 Rounds x AMRAP 2:
25 Wallballs (20/14) to 10/9 ft
Max Calorie Echo Bike
Rest 2 Minutes Between Rounds
KG | (9/6)
Today's team workout includes a fun new twist to wallballs! We are alternating reps with our partner, meaning we will stand next to our partner, do a wallball then as we throw to the target we pass to our partner. Have athletes aim to complete big sets, maybe even unbroken. Once athletes get to the machines, they get to split the work, encouraging a hard pace here to hit our RPE target of 8-9.
Score: Total Bike Calories
Intended Intensity: RPE 8-10
Fitness Attribute Improved: Anaerobic Capacity
Target Score: 200-300 Calories
Wallballs: Athletes should stand side by side and alternate reps “passing” the wallball as they hit the target. Athletes should aim to go unbroken, taking about 2:00 to complete the wallballs.
Bike: Athletes should have around 3:00 to bike, athletes can alternate however they want.
Throw Timing.
Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
This is a super fun partner workout today, be sure to allow athletes to practice tossing the wallball to one another. We still want athletes to hit the target at the top of each rep!
This is not a workout to pace. Do not be concerned about your pace falling off throughout the workout. Hit the stimulus so you get the adaptations we are searching for.
WALLBALLS
Regular Wallballs (Split 50 Reps)
Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
80 Air Squats
BIKE
Echo Bike
Row
Ski
Treadmill/Runner
INDY VERSION
6 Rounds x AMRAP 2:
25 Wallballs (20/14) to 10/9 ft
Max Calorie Bike
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
N/A
(21-27 minutes)
Practice Round
Break
Workout Q&A
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Zone 2
1-2-3-4-5-6:
Minute Row/Bike/Ski
Minute Run
[RPE 2-3 For All]
MINDSET
Vince Lombardi
"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
Holding yourself to high standards can lead to extraordinary achievements; never settle for mediocrity.
