Every 6:00 x 3 sets400m Row30 Wall Balls (20/14 lbs)20 Pull-Ups
WODprep Strategy Top Tips:
Warm-up (10 minutes): A little bit of everything today. Start with warming up your row and then hit some squats to get ready for wall balls. Finishing with some kip swings and pullups for what we have in the piece today. Stimulus: Interval work with quad intensity Strategy: Keep a steady pace on the rower and aim to break the wall balls into sets of 10-15 reps. Manage pull-up fatigue by breaking them into smaller, sustainable sets.
Wall Balls: Ensure you squat to full depth (hip crease below the knee) to maximize power and efficiency. Keep your eyes on the target and aim for the same spot each time for consistency. Keep hands low on the ball.
Pull-ups- Break these pull-ups into smart sets if needed. Coming off the wall balls, smaller sets may be helpful there.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
Do you feel like your fitness journey is at a standstill?
Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.
But it doesn’t have to be that way.
Speak to WODprep’s Head Coach Dr. CJ, and discover what 1:on:1 Coaching can do for you!
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!