For time

100/75 (cal) Row
80 Wall Balls @ 9/6kg (20/14lbs), 10″
60 Toes-to-bars
40 Box jump overs*, 24/20″
30m KB Overhead walking lunge @ 2 x 24/16kg (53/35lbs)

Time cap. 22:00

• You can choose either regular box jump overs w/ step down OR jumping over the whole box ( = landing over, not on, the box)

Overview. A classic chipper. Having a good strategy in the wall balls and ttb will be key. The overhead walking lunges are very difficult to perform with tired shoulders, keep that in mind when deciding how to break up the wall balls. Use the warm-up to get your overhead position ready for the walking lunges, this might help a lot.

Pacing. It’s always tempting to row too fast in the beginning of a workout when you are fresh. Remember that gaining 5-10 seconds on the rower is hard but losing 5-10 seconds in transitions and breaks is easy. You should be able to start the wall balls right away. There are many ways to break up the wall balls, pick a plan you know will help you keep the breaks short and that won’t burn out your shoulders.

Toes-to-bars can end up being a time suck IF you go too deep on the 1st set (and then need to do tiny sets), just like for WB, pick a breakdown that keeps the rests short. Find a manageable hard pace in the box jump overs and stay disciplined. Get focused before you pick the KBs up for OH lunges. Aim to keep the sets to minimum but don’t push to failure.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing?
– Did you choose the right row pace?
– Did you pick the right strategy in the wall balls? Would being more conservative have benefitted you more?
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Alternative rep scheme → 80/60-60-40-20-20m
Row → Any other machine for same calories
Wall balls → lighter ball / 9’ target
Toes-to-bars → Reduce reps to 40 → Toes-to-rings → V-ups → ab-mat sit-ups
Box jump overs → Lower box
OH WL → Lighter KBs 16/12kg (35/26lbs) → Front rack walking lunges