"Ball Is Life"
Duration: 22:00
4 Rounds x AMRAP 2:
25 Wallballs, 20 / 14 lb to 10/9 ft
Max Calorie Echo Bike
• Rest 3 Minutes Between Rounds
Score: Total Bike Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
ANAEROBIC CAPACITY
STIMULUS
- Overview: Today's workout brings a high level of intensity, meant to improve your anaerobic capacity. These intervals shouldn't be paced, but rather attacked, seeing how little of a fall off you can have from round 1 to round 4.
- The intensity of this workout will likely start off feeling like an RPE of 8 and end feeling like a 9 or a 10.
- Choose a wallball rep number that you can complete unbroken each round, giving you about 1:00 each round to accumulate calories on the bike.
- Your bike pace should be difficult to maintain for the full duration of your bike effort. The wattage you should aim for on the bike should ideally be higher than what you can average during a 10-minute bike test.
- Intended Intensity: RPE 8-10
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 60-120 Calories
STRATEGY
- Your wallballs should be completed in as few sets as possible, ideally unbroken.
- Your effort should be hard and challenging from the start. Keeping the same pace in round 4 that you started with will likely feel like an RPE 9 or 10.
- This is not a workout to pace. Do not be concerned about your pace falling off throughout the workout. Hit the stimulus so you get the adaptations we are searching for.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 40 Air Squats
ECHO BIKE
- Bike Erg
- Row
- Ski
- Treadmill/Runner
TEAM VERSION:
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
50 Alternating Wallballs, @wallball(14/10) to 9 ft
Max Calorie Echo Bike
- Score: Total Bike Calories
- Notes: Partners stand next to each other and alternate throwing the ball at the wall to each other. Choose a rep number that takes about 2:30 or less, giving you equal time on the bike each round. One partner works at a time on the bike, switching out as you'd like.
- Stimulus: VO2 Max [RPE 7-8]
- Target Score: 160-240 Calories
MOVEMENT PREP
On The Minute x 3:
5 Wallballs + 5/4 Calorie Bike Sprint