"Bellyache"
Duration: 30:00
On the 10:00 x 3 Rounds:
50 Sit-ups
50/40 Calorie Row
50 Wallballs, 20 / 14 lb to 10/9 ft
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This grindy aerobic power workout challenges you with large sets of each movement. The sit-ups will tax your midline going into the row, and the row/wallball combo will steadily burn out your legs and lungs. Push yourself to hold large sets of wallballs, as you should get a rest period before starting the next round.
- Choose variations that allow you to complete each movement in 3:00 or less (9:00 rounds), giving you at least 1:00 of rest between rounds.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 7-9 Minutes
STRATEGY
- These are big sets of each movement, and the key will be to work at a consistent cycle rate throughout. This means we do not want to reach muscular fatigue, always stopping before, allowing your breaks to stay short (5-10 seconds).
- Row at your 5k PR pace, or slightly faster.
- Challenge yourself on the back half of each wallball set.
SUBSTITUTIONS
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
40/32 CALORIE ROW
- 32/26 Calorie Ski
- 32/26 Calorie Echo Bike
- 40/32 Calorie Bike Erg
- 500m Run
- 2:30 Effort on Treadmill/Runner
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75 Air Squats
[TEAM OF 2 VERSION]
On the 10:00 x 3 Rounds:
30 Synchro Sit-ups
Directly Into...
P1/2: 50 Wallballs
P2/1: 40/32 Calorie Row
Score: Slowest Round
- Partners will start working together on synchro sit-ups, syncing up at the top of each rep. From there, athletes will go to either the row or the wallballs. Once both stations are complete, switch stations. Each round, partners will complete 1x at the sit-ups, wallballs, and row calories. Choose variations that allow you to complete all stations in 3:00 or less, giving you at least 1:00 of rest between rounds.
- Target Score: 7-9 Minutes
MOVEMENT PREP
2 Rounds:
10 Calorie Row
10 Wallball Thrusters (no throw wallball)
10 Sit-ups
5 Wallballs