Performance
40 Line Burpees
4 Wall Walks
40/32 Calorie Row
4 Wall Walks
40 Toe to Bar
4 Wall Walks
400m Run
4 Wall Walks
8 Rope Climbs
Objectives / Stimulus / RPE / Workout Strategy
Goal: 17:00-23:00
Time Cap: 25:00
Stimulus: Chipper Conditioning / Pacing / Muscular Endurance
RPE: 8/10
Primary Objective: Complete each set of Wall Walks in under 75 seconds
Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30
This one is a long one. The goal is to treat this as that and to pace from the first movement all the way through to the last. Athletes will need to start on different stations and then make their way to the wall between each movement to complete the set of Wall Walks. A good pace for the Wall Walks is to be able to complete 1 rep every 12 seconds which would be on the minute. This means that some movements between, we want to hit with some bites and small rest periods to keep the heart rate lower and manage the fatigue. Work into a smooth rhythm on this workout and fight the erg to go out hot.
Optional Accessories
Complete, For Quality
Every 2:30 x 3 Sets
10 Hollow Rocks
10 V-Ups
10 Russian Twists (Over and Back = 1 Rep)
10 second Hollow Hold
