Complete the following in :30 on/:30 off intervals until all reps are completed:
40 Wall Ball Shots
20 Hang Power Cleans
10 Shuttle Runs
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Load: 20/14lb Wall Ball to 10/9 feet, 135/95lb Barbell
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WODprep Strategy Top Tips:
Warm-up (10 minutes): Start off on a bike or a jog to get the legs going. From there, utilize some goblet squats to warmup for the wall balls, then grab an empty barbell to hit some clean work. Finish with some shuttle run technique prep to dial in your runs.Â
Stimulus:Â Pacing in a short window interval styleÂ
Strategy: The intention of today is to make a game plan to attack these movements with only 30 seconds of work made available to you. Should you come out aggressive and try to hold on? Or start a bit more conservatively and push at the end? That’s what we’re testing today.
- Wall Ball Shots – Keep hands firmly underneath ball. Try to use the bounce of a squat to your advantage to create momentum for the ball
- Hang Power Clean – Deadlift the first rep. From there, use either your high hang or low hang position. Make sure to keep your arms long and snap your hips in subsequent reps.Â
- Shuttle Runs- For Shuttle runs, make sure you are not jumping across the line or cutting too hard. Use a nice pivot foot to turn and accelerate into your next rep.Â
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If you struggle with shuttle runs, watch the video below, where Ben will give you the best tips to improve your shuttles!Â
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Want to learn more?
Want more workouts like this one? This workout was taken from our Master’s RX Programming!
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