Conditioning
With a partner, in 25:00 complete:
- 800m Run together
- 150 Wall Balls (opwaat)
- 100 Burpee Box Jump Overs (opwaat)
- Max Calories (opwaat)
Notes
Today’s workout is to be done with a partner. Both partners will begin by running 800m together. Then, with one person working at a time, complete 150 wall balls, switching partners as needed. Then, with one person working at a time, complete 100 burpee box jump overs, switching partners as needed. Finally, with whatever time is remaining, alternate back and forth to accumulate as many calories as possible. Your score is the number of calories accumulated.
The run should take no longer than 5-minutes to complete. Adjust the distance if necessary.
Choose a wall ball weight that allows you to complete sets of at least 15 reps unbroken for 5 sets.
The burpee box jump overs should be done at a pace of at least 12/minute. Adjust the number if you think 100 will take longer than 9 minutes.
The goal should be to have at least 4 minutes to accumulate calories. Make adjustments to the buy-in exercises to ensure at least 4 minutes on the machines.