Conditioning:
WAP, OPWAAT
In 6 minutes:
800-1k bike
60 wall balls
30 pull ups
rest :90
In 6 minutes
400-500m row
60 box jumps
30 toes to bar
rest :90
x 2 rounds
Notes
Today’s workout will be performed with a partner with one person working at a time. Each team will perform four 6-minute intervals with :90 of rest in between each. If you finish the interval before the 6:00 is up you will rest for the remainder of the time + the built in :90. Your score is the total combined times for all four intervals.
Intervals 1 & 3 will be 800-1000m on a bike, 60 wall balls, and 30 pull ups. Intervals 2 & 4 will be 400-500m on a rower, 60 box jumps, and 30 toes to bar.
The work on the machine should take no longer than 2:15. Reduce the distance as necessary.
The wall balls should be done in quick sets of 10-15 reps at a time before switching with your partner. Aim to knock these out back-to-back without much wasted time of no reps being completed.
The pull ups, toes to bar, and box jumps should be completed in a similar fashion to the wall balls but in smaller sets. Maybe sets of 5-10 would make more sense for these. Again, aim to avoid extended periods of time where no work is being completed by either partner.
Pull ups can be scaled to ring rows or jumping pull ups. Toes to bar can be scaled to knee raises or straight leg raises. Pick a variation for each movement that you can maintain for the entire workout without sacrificing movement quality or scaling further once the workout begins.
Pick a safe height for the box that you are confident you will not miss any reps on or hesitate on.