"Firewood"
Duration: 30:00
For Time:
50 Wallballs, 15 Burpee Box Jumps
- Rest 1:00 -
40 Wallballs, 15 Burpee Box Jumps
- Rest 1:00 -
30 Wallballs, 15 Burpee Box Jumps
- Rest 1:00 -
20 Wallballs, 15 Burpee Box Jumps
- Rest 1:00 -
10 Wallballs, 15 Burpee Box Jumps
Time Cap: 30 Minutes
Wallball: 20 / 14 lb to 10/9 ft
Box: (24"/20")
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Expect lower-body fatigue to quickly accumulate with the pairing of these two movements. With descending reps on the wallballs and rest after each round, look to push for larger sets of wallballs, especially in the final 3 rounds.
- Wallballs: Choose a wallball weight that you could complete 50 unbroken reps with when fresh.
- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding. Choose a rep number you can complete in 90 seconds or less.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Wallballs: Push for larger-than-normal sets. You should be able to start each set off with a big set because you'll always be transitioning from a rest period. However, don't push it so hard that you can't immediately start your burpee box jumps. You'll need enough juice in the legs to attack those at a consistent pace.
- Burpee Box Jumps: Settle into a steady pace from the beginning, then pick up the pace in your final 5 reps. Practice your exact steps before the workout begins. We want to minimize any unnecessary steps. Step off the box and drop directly into your burpee in one fluid motion. Gravity is your friend; let it work for you.
- The minute of rest between efforts will provide a little relief, but it's not enough to allow you to fully recover. This means you can go a little harder than normal, but still can't afford to work at a reckless pace.
SUBSTITUTIONS
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)s
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75-60-45-30-15 Air Squats
BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-ups
- Burpees Only
- Box Jumps Only
MOVEMENT PREP
2:00 Easy Bike/Row/Run
20 Air Squats
10 Medball Thrusters
10 Wallballs
5 Burpees + 5 Box Jumps
3 Rounds at Fast Pace:
5 Wallballs
4 Burpee Box Jumps
-0:15 Rest-