2024-07-16

• Overview: This is a repeat workout from 7/25/23. Athletes should plan to push the pace each round knowing there is a minute of rest between each round. That being said, we should also be aiming for consistency! Find a hard pace on the rower that is repeatable and allows us to stay within :05-:10 each round. Hang onto that wallball!
• Row: Should be completed in 1:00 or less at a hard but repeatable pace.
• Wallballs: Should be completed in 1:00 or less, we should be aiming for unbroken sets across the workout today, keep that breathing in check here!
• Score: Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.

• Let's make the wallballs the priority of this workout. We want to push for unbroken sets or 1 break at MOST on these once we get pretty deep into the workout. Breath at the top, or at the top and bottom of each rep so that we can hold on here.
• We can decide our pace on the row based off our wallball capacity. If the wallballs are going to get dicey, let's row at a slightly slower pace to allow us to hold onto the wallball. If the wallballs are your jam, let's push ourselves on the row a bit harder.
• During your rest periods, really work to slow down your breathing with some deep breaths and BIG exhales. This will help maximize that rest so that we can continue to hold hard efforts each round.

15/12 CALORIE ROW

• Reduce Reps
• 15/12 Calorie Bike Erg
• 12/9 Calorie Echo/Assault
• 12/9 Calorie Ski
• 200m Run
• 15 x 10m Shuttle Runs

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target Height
• Single Dumbbell/Medball Thrusters
• Empty Barbell Thrusters
• 22 Air Squats

8/6 Calorie Row
8 Wallballs

Rest :30 then:

4/3 Calorie Row
4 Wallballs