5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps
♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box
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Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall-ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the higher wall-ball target, today is a good day for that. Use caution when jumping on the box after the wall-ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.
Scaling: Reduce the weight of the medicine ball to allow you to hit the higher target. Reduce the height of the box.
To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall-ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.
In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall-ball shots, perform medicine-ball squats for an overhead limitation or wall-ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.
Intermediate option:
5 rounds for time of:
12 chin-over-bar pull-ups
12 wall-ball shots
12 box jumps
♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box
Beginner option:
4 rounds for time of:
8 ring rows
12 wall-ball shots
12 box step-ups
♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box
Coaching cues:
On the wall-ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.
Resources:
The Kipping Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up
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