1.) Get into the round of 21
2.) Advanced athletes into the round of 27
3.) Maintain sets of 6 reps or more on the wall balls.
Wall Balls (20/14#)
– Add 3 reps to each movement after each round
Wall Balls (16/12#)
Wall Balls (12/8#)
50 Pike-ups on Rower
25 Medball V-up
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch / Side
:30 Frog Stretch
Target Reps | 150+ Reps
• We want everyone to push into the round of 21. Up ladder workouts like this one present a unique challenge to your physical and mental fitness. Consider defaulting to a strategy that breaks the wall balls into 2-3 sets once you get into the round of 15. This will help you conserve your energy for the higher-rep rounds, which you quickly progress to.
• Instead of scaling the reps on the wall balls, first consider scaling the loading or the height. We would rather you practice larger sets with a lighter ball or lower target instead of defaulting to smaller or significantly broken sets.
• For most of you, the rower serves as a nice consistent “recovery movement.” You can’t relax on the rower, but pushing the rower too hard early on will likely take away more than it gives you.
• Expect you will be into the round of 15 much faster than you anticipate