2 Min Window:
7 Calorie Bike9 Wall Balls 30/20 lbs12 Calorie Bike15 Wall balls –max Calorie Bike in remaining time–
–rest 8:00–
X2 sets
WODprep Strategy Top Tips:
Warm-up (10 minutes): Start with a really good squat warmup with pauses with a goblet, and also some max height squat jumps. Once warm there, we’ll want to get the heart rate up, and it may even be a good idea to go for a very short duration of 95-100% max effort bike to get the system primed to work. Stimulus: Squat and Gymnastics Density Strategy: Today is quite literally a pedal to the metal kind of day. Get done with those 7 calories as fast as you can. Move right onto the wall balls without a thought of setting it down. The second bike will be a push, but make sure to not use rollover calories. Finishing with the last 15 wall balls, we want to aim for about 1 minute or a little less on the bike. This should be basically max effort with a large rest between the first and second set. Aim to try and get the same amount of calories between set one and two.
- Wall Balls- Think about keeping hands underneath the ball, and driving through your feet, with a little pop into extension of knees and hips.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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