Conditioning
Every minute on the minute for as long as possible:
- 10* Toes to bar
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of toes to bar, take the next minute off. The following minute, begin working on the following:
Every minute on the minute for as long as possible:
- 10* Burpees
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of burpees, take the next minute off. The following minute, begin working on the following:
Every minute on the minute for as long as possible:
- 20* Wall Balls
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of wall balls, the workout is over.
If you make it to the 30-minute mark, stop working and pat yourself on the back.
Notes
Today’s workout is a “death by…” toes to bar, burpees, and wall balls. Your score will be the total number of toes to bar, wall balls, and burpees completed combined. Simply add up all the reps you did.
At “3,2,1, go…” you will begin by completing 10 toes to bar. You will then rest until the 1:00 mark and complete 11 toes to bar. The next minute, you will complete 12 toes to bar. Continue to add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. When that happens, you will take the next 1-minute interval to rest. After the rest, you will begin working on 10 burpees and follow the same pattern as the toes to bar. Add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. You will then take the next 1-minute interval to rest and then begin the next minute with 20 wall balls, adding 1 rep every minute. If you make it to the 30th 1-minute interval, stop the workout.
You must continue to work for the entire minute until you fail to complete the prescribed work. In other words, if you are successful in completing 16 burpees in the 1-minute window, you must work for the entire minute trying to complete 17 burpees, then take the next minute off. If you are successful on the 16 burpees, then do 3 burpees and rest the remainder of the time plus the next minute, you get zero points today!
Try to complete at least 5 rounds of toes to bar. If you need to, adjust the starting number or substitute knee raises or sit ups. If you make it more than 10 rounds, you probably started with too easy of a variation or starting number.
The first few rounds of burpees should not be difficult to finish. You may adjust the starting number so that you have about :20 to rest after your first set.
The wall balls should be completed at a weight that allows you to finish at least 4 rounds. It should be light. Keep in mind you will have at most :20 to rest between rounds. If you do not have a wall ball, substitute light thrusters.