Back Squat
3 Sets:
3 Back Squats
* Same Weight Across
* Aim For ~82%
"Game Over"
For Time:
1,000/900 Meter Row
Directly Into....
100 Wallballs (20/14)
50 Burpees Over Rower
* Partition Part 2 However
Time Cap: 18 Minutes
KG | 9/6
AGE GROUP
13-15 & 55+ | (20/10)
KG | 9/4.5
For Time:
1,000/900 Meter Row
Directly Into...
100 Wallballs, @wallball(20/14) to 10/9 ft
50 Burpees Over Rower
Time Cap: 18 Minutes
KG | 9/6
* Complete the full row before advancing to part 2
* Part 2 is completed as written
In part 1, We are continuing our Linear Progression cycle. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality. Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load. In part 2, This workout kicks off with a hard effort on the rower, followed by a challenging combo of wallballs and burpees. The row sets the tone, so push hard but leave enough in the tank for the second part. You can break up the 100 wallballs and 50 burpees however suits you best—find a strategy that allows you to keep moving without burning out. Stay steady and focus on maintaining consistent, manageable sets to finish strong!
Score | Time to complete work
Row | 4:00-5:00
Wallballs | Loading should allow for 10+ reps unbroken at a time.
Burpee Over Rower | 5:00 total working time, choose sets that allow you to move unbroken.
Brace Your Core
Instruct athletes to take a deep breath into their belly and engage their core before descending into the squat.
This stabilizes the spine, helps maintain an upright torso, and prevents rounding of the lower back.
ROW
5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner*
WALLBALL
Reduce Reps/Loading/Target Height
Single Dumbbell Thrusters
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
150 Air Squats
BURPEE OVER ROWER
Reduce Reps
Lateral Jump Over Line
Burpees to a 6" Target
Regular Burpees
Calories on Any Machine
Part two can be partitioned however
Options include:
5 Rounds: 20 + 10
10 Rounds: 10 + 5
40-30-20-10 + 20+15+10+5
Classes can easily stagger start, once one group gets off the rower, group two can start their workout. If you have two groups, you can sup out burpees over bar.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 Each or Written Time
(9-21 minutes)
Wallball | tell, show, do, check
Back Squat | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Bulletproof Shoulders
[PART A]
3x10 Kneeling 1-Arm DB Press (10/side)
[PART B]
3x10 Front Plate Raises
Rest 2 Minutes Between All Sets
MINDSET
Lao Tzu - "Great indeed is the sublimity of the Creative, to which all beings owe their beginning and which permeates all heaven."
The creative force is fundamental to life and existence, and it is a source of profound inspiration and connection.
