Conditioning
AMRAP 4
8 Wall Balls
8 Burpees over the Bar
8 Toes to Bar
Rest 2 mins
AMRAP 8
10 Wall Balls
10 Burpees over the Bar
10 Toes to Bar
Rest 2 min
AMRAP 12
12 Wall Balls
12 Burpees over the Bar
12 Toes to Bar
Notes
Today’s workout is a series of AMRAPs of wall balls, toe to bar, and burpees over the bar. You will rest 2 minutes between AMRAPs. You will score each AMRAP separately.
Choose a wall ball weight that allows you to stay unbroken across AMRAPs. You will use the same weight across the AMRAPs.
Toe to bar should be completed in 2-3 sets across all AMRAPs. You can substitute knee raises, leg raises, or sit ups if you cannot hang from the pull up bar.
Burpees over the bar should be done at a pace of about 10/minute across the AMRAPs. If this pace sounds aggressive to you, consider lowering the set of burpees by 2 reps on each AMRAP (6, 8, 10) or perform regular burpees.