"Knuckleball"
Duration: 30:00
On the 3:00 x 10 Rounds:
12/10 Calorie Echo Bike
10 Toes to Bar
15 Wallballs, 20 / 14 lb to 10/9 ft
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We're testing your ability to recover quickly and hold consistent efforts across all 10 intervals, as your score is the time of your slowest round. If paced well, you should have minimal dropoff from round to round.
- Choose weights/distances/variations that allow you to complete rounds in 2:30 or less, giving you at least 30 seconds between rounds.
- The toes to bar and wallballs are ideally completed unbroken throughout.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 2:00-2:30
STRATEGY
- The bike should be performed at a hard pace, at or just above your threshold pace (10-minute watt test equivalent).
- Toes to bar should be completed in 1-3 quick sets, with a quick transition in and out of them.
- Wallballs should be completed in 1-3 sets, with minimal transition time from the toes to the bar.
SUBSTITUTIONS
10/8 CALORIE ECHO BIKE
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 22 Air Squats
[TEAMS OF 2 VERSION]
30:00 AMRAP:
P1: Echo Bike Calories
P2: 8 Toes to Bar + 15 Wallballs
* Switch Stations Every 90 Seconds
* 10 Rounds Each Station Per Partner
Score: Total Bike Calories
- Notes: Athletes will switch stations every 90 seconds, meaning the athlete on the toes to bar and wallballs will have a little rest built in. Each athlete will complete 10 rounds at each station. Choose a toes to bar and wallball number you can ideally complete unbroken throughout.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Target Score: 180-360 Calories
MOVEMENT PREP
2 Rounds For Time:
5 Wallballs
3 Toes to Bar
7/5 Calorie Bike
- Rest 1:00 -
1 Round For Time:
5 Wallballs
3 Toes to Bar
7/5 Calorie Bike