Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 24:00:
- 4 Wall Walks
- 20m Dumbbell Front Rack Walking Lunge
- 10 Pull Ups
3:00 time cap per partner per round
Notes
Today’s conditioning is a partner workout of wall walks, lunges, and pull ups. Partner 1 will begin by completing 4 wall walks, a 20m walking lunge, then 10 pull ups. Partner 1 will then rest while partner 2 completes the same. This will continue for 24-minutes. Every time a partner completes a round, that is 1 round toward your score. Your score is the total number of rounds and reps completed.
You will do your wall walks under the rig, then pick up your dumbbells and lunge 10m from the rig down towards the computer, then turn around and return 10m back to the rig for your pull ups. Your coach will have cones on the floor to mark 10m.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or the target height if you cannot maintain that pace.
The walking lunge should be done without putting the dumbbells down. This will equal about 20 steps total. So choose a light-moderate weight that allows you to complete 20 steps unbroken, maintaining a soft touch of the knee on the ground each rep.
The pull ups should be done in 1-2 quick sets. Substitute jumping pull ups or ring rows as needed.