"Oil & Water"
Duration: 25:00
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees
30 Wallballs, 20 / 14 lb to 10/9 ft
15 Burpees
• Rest 5 Minutes Between Rounds
• Pick Up Where You Left Off
STIMULUS
- Overview: With equal work/rest time, look to move with a purpose and push the pace each interval. The row and wallballs should each take 2:00 or less to complete, with the burpees taking about 1:00 to complete. Following the rest period, pick up where you left off in the prior AMRAP.
- Target Score: 2.5-5 Rounds
- Stimulus: VO2 Max [RPE 7-8]
- Score: Rounds + Reps
STRATEGY
- Today's intervals allow room to push the pace! Identify the one movement that gives you the most trouble and build the workout around that.
- If burpees are the most challenging movement, pace the row and take frequent, short breaks on the wallballs so you can remain crisp on your burpees and have minimum wasted movement.
- If the wallballs are the most challenging for you, pace the set of burpees that come before the wallballs. Once you are past the wallballs, pick the pace back up and push the row, as that is a great place to make up time.
SUBSTITUTIONS
30/24 CALORIE ROW
- 2:15 Time Cap
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
BURPEES
- Reduce Reps
- 1:15 Time Cap
- 10 Calories On Any Machine
- Push-Ups
- No Push-Up Burpee
- 30 Mountain Climbers
- 30 Air Squats
- Box Jumps
- 16 Shuttle Runs (1 rep = 10m)
WALLBALLS
- Reduce Reps/Loading/Target Height
- Single Dumbbell Thrusters
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 45 Air Squats
MOVEMENT PREP
10 Calorie Row
10 Wallballs
10 Burpees
10 Wallballs
10 Calorie Row