Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Starlord

Front Squat

MoonShot

Settings

Workout

Starlord

Warm-up

0:00-12:00

8:00 Clock
10 jumping squats
10 single leg glute bridge R/L
5 burpee broad jumps
0:30 easy/moderate row

- into workout prep -

3 sets
Set 1:
10 Wall Ball Front Squats
10 Wall Ball Push Press
10 Calorie Row
Set 2:
10 Wall Ball Thrusters
10 Calorie Row
Set 3:
10 Wall Balls
10 Calorie Row

Starlord (3 Rounds for time)

15:00-50:00

40 Calorie Row
40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

-Rest 5:00-

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)
60 Calorie Row

-Rest 5:00-

80 Calorie Row
40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

Athletes Notes

TARGET SCORE
Target Time each set:
Set 1: 4-6 mins
Set 2: 7-9 mins
Set 3: 9-11 mins

Time Cap each set:
Set 1: 8 mins
Set 2: 12 mins
Set 3: 15 mins

STIMULUS
Here’s a workout where you wanna work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 20-12-8)

WORKOUT STRATEGY & FLOW
Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.

Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.

Goal sets for wall balls should be 2-3 sets on each workout.

SCALING
The Scaling aim is for athletes to hit comfortable sets on wall balls without prolonged rest periods.

Scale to finish near the target score:

25 Calorie Row (OR another machine OR 250m Run)
30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)

-Rest 5:00-

30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)
50 Calorie Row (OR 500m Run)

-Rest 5:00-

75 Calorie Row (OR 750m Run)
30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)

Front Squat (5x1)