PROGRESSIVE WARM-UP | 5:00
1 set:
10 jumping jacks
10 air squats
10 push-ups

1 set:
10 box step-ups
10 wall-ball front squats
10 up-downs

1 set:
10 box jump-overs
10 wall-ball push presses
5 burpees

SPECIFIC WARM-UP

Equipment: medicine ball, box
TECHNIQUE

MINI ROUND | 3:00
1 round:
10 wall-ball shots
10 lateral burpee box jump-overs
– Use workout loads and movement variations.

WORKOUT:

RX

3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME
INTERMEDIATE

3 rounds for time:
50 wall-ball shots (4/6 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME
BEGINNER

3 rounds for time:
20 wall-ball shots (2.7/4 kg) (2.7/3 m)
20 lateral burpee box step-overs (30/51 cm)

Time CAP: 20:00

SCORE:
TOTAL TIME

INTENDED STIMULUS
13:00-20:00; advanced athletes sub-13:00.
Leg and lung burner.
Wall-ball shot loading should allow for 10 or more reps at a time.
10 or more lateral burpee box jump-overs per minute.
Those not signed for the Quarterfinals should choose challenging movements that still allow for consistent movement.