Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
20 wall-ball shots
20 pull-ups
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post rounds and reps to the comments.
Stimulus and Strategy:
Today's workout is a triplet. Manage your pace on the rower to maintain consistent sets on the wall-ball shots and pull-ups. Aim to complete the wall-ball shots in two sets or fewer. For the pull-ups, don’t push to failure too soon. If necessary, consider smaller sets and quicker breaks.
Scaling:
Reduce the loading of the medicine ball. Reduce the reps of each exercise.
To reduce the complexity of wall-ball shots, lower the height of the target. For the chin-over-bar pull-ups, perform jumping pull-ups.
In case of injury or limitation, perform the calories on any machine available. For the wall-ball shots, perform dumbbell thrusters. In case of a limitation, perform medicine-ball front squats or medicine-ball push presses to a target. For the chin-over-bar pull-ups, perform ring rows.
Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
15 wall-ball shots
10 pull-ups
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
Complete as many rounds and reps as possible in 16 minutes of:
10-calorie row
10 wall-ball shots
10 ring rows
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 9-foot target
Coaching cues:
As your pull-ups begin to fatigue, focus on the back swing of your kip. Whether you are performing a kipping or a butterfly pull-up, the more you can press down in the back swing, the less pulling will be required to get your chin over the bar.
Resources:
Rowing Technique Tips
The Wall-Ball Shot
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
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