22.08.28

INTENDED STIMULUS

Finish the run in :45-1:30.

Complete 20-50 wall-ball shots in each set.

Low-back intensive workout from wall-ball shots and weighted runs.

Carry the wall ball on the runs however you want and move at a consistent pace.

RX

5 x 3:00 rounds for reps:
200-m weighted run (20/14 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

LEVEL 2

5 x 3:00 rounds for reps:
200-m weighted run (16/12 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

LEVEL 1

5 x 3:00 rounds for reps:
100-m weighted run (12/8 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

SKILL WORK

Post-workout:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

STRETCHING

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

WHITE BOARD BRIEF

Target reps | 20-50 reps per round.

Today’s workout is a grind. Expect to come back from each run and question yourself as to whether or not you want to pick up the ball and start wall-ball shots. Once you pick up the wall ball and start moving, things will work themselves out.

Choose a weight for the wall-ball that allows you to complete each run in no more than 1:30. If you are butting up against this threshold, consider reducing the load or cutting the distance of the run.

The goal is for everyone to complete at least 20 wall-ball shot reps in each round. That said, some of the more advanced athletes might be able to hang on for larger sets and reach closer to 50 reps in most rounds.

After the workout, we will finish out the day with some work on our midline and some stretching.