2024-06-15

• Overview:
• Medicine Ball Run: About 10:00 or less of work, try to alternate arms and how you hold the ball as you run.
• Wallballs: Unbroken sets. Practice resting or dropping arms after releasing the ball to give your shoulders a brief break from tension.
• Rope Climbs: These should be completed fairly quickly, we may take a :05-:10 breather as we transition but should take no longer than :30.
• Score: Time to complete work.

• Athletes are aiming to find a pace on the longest run that will let them get to work pretty quickly on their rounds of wallballs and rope climbs. Moving around how you're holding the ball will help to alleviate some fatigue.
• Wallballs are small sets and should be unbroken, controlling our breathing here becomes key in letting us spend less time resting before completing our rope climb. Practice breathing at the top and bottom of reps and try to drop your arms after throwing the ball to give your shoulders a break.

1600M MEDICINE BALL RUN

• Reduce Distance
• Reduce/Remove Loading
• 10:00 Time Cap
• 2000/1800m Row
• 1300/1150m Ski
• 4000/3200m Bike
• 1600m Air Run

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 15 Air Squats

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

TEAM VERSION
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb

Rope Climb: (15')
Medicine Ball: (20/14)

* Teams of 2
* Run Together With One Med-Ball
* 8-4-2 Rounds Each Inside
* Next Partner Goes When Med-Ball Is Available

1 Round:
100m Medicine Ball Run
5 Wallballs
1 Rope Climb