On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a challenge. The goal is to finish the wall-ball shots and run as quickly as possible, and then complete as many burpee box jump-overs as possible in the remaining time. Both the wall-ball shots and the run should take no more than 5 minutes each to complete. This will leave you with at least 2 minutes to complete burpee box jump-overs. Push the pace from the beginning and hold on for the ride.
Scaling:
Reduce the loading of the wall-ball shots to maintain at least 15 reps per minute. If needed, reduce the reps as well as the load. Reduce the distance of the run to hit the intended time domain.
To reduce the complexity of the wall-ball shot, consider reducing the height of the target or simply performing a thruster with the medicine ball. For the burpee box jump-overs, reduce the height of the box or perform box step-overs.
In case of an injury or limitation, perform a medicine-ball front squat or push press. For the 800-meter run, consider biking 1,750/2,500 meters on an Echo bike or rowing 800/1,000 meters. On the burpee box jump-overs, perform up-downs in place of the burpee and step-ups to a low target for box jumps.
Intermediate option:
On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target and 24-inch box
Beginner option:
On a 12-minute clock, complete:
50 wall-ball shots
400-meter run
Max burpee box step-overs
♀ 6-lb ball to a 9-foot target and 12-inch box
♂ 10-lb ball to a 10-foot target and 20-inch box
Coaching cues:
To increase your pace on the burpee box jump-overs, begin rotating on top of the box and step down facing the box before going into your next rep.
Resources:
The Wall-Ball Shot
Running: Falling Forward Drill
Burpee Box Jump-Over
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