Conditioning
At 0:00, for time:
- 60/45 Calories
- 60 Wall Balls
- 25 Box Jump Over (clear box)
At 12:00, for time:
- 100 Double Unders
- 60/45 Calories
- 100 Double Unders
At 24:00, for time:
- 25 Box Jump Over (clear box)
- 60 Wall Balls
- 60/45 Calories
10:00 time cap on each workout
Notes
Today’s workout is three parts, each for time. Your scores will be your time for each section or the number of reps you complete under the 10 minute cap.
The middle section of today’s workout is shorter and less taxing. This should allow you to recover to repeat your effort from part one on part three.
The calories should not take longer than 5:00 for the sets of 60/45. Adjust the number of reps accordingly. If you do not have a machine, run 800m.
The wall balls should take no more than 4 sets on either round. Choose a weight that allows you to complete bigger sets with minimal rest. If you do not have a wall ball, perform light thrusters or jump squats.
The box jump overs should be done at a height where you will not hesitate between jumps. Adjust the height accordingly.
The double unders should take no longer than 1:30 to complete each round. You may substitute single unders or, if you do not have a jump rope, jumping jacks or pogo jumps.