15:00-39:00

9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar

-Rest 3:00-

9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar

Athletes Notes

TARGET SCORE
Target number of reps each set: 140+

Minimum number of reps before scaling: 100

STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 20+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 4-5+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING
The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:

9 Minute Amrap
30 Wall Ball (20/14)
20 Toes to Bar
10 Burpee to bar

-Rest 3:00-

9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar

*Aim to get double the number of rounds each set (same rep total)