Tuesday, July 26

Tuesday, July 26:

"Magic Kingdom"

FT: Double Unders, Wall Balls, and Rows

For time:

150 Double Unders

75 Wall Balls, 20/14 lbs

Row, 2000/1700 m

100 Double Unders

50 Wall Balls, 20/14 lbs

Row, 1000/850 m

50 Double Unders

25 Wall Balls, 20/14 lbs

Row, 500/425 m

Time domain: 23-30 mins

Time cap: 35 mins

This workout is meant to be a challenge and really work to get athletes understanding pacing. There is a classic descending rep scheme with the idea of trying to hold the same pace throughout or even get faster as the workout progresses. The goal should be to come out with a big set on double unders and wall balls to start each round while remaining consistent on the rower at roughly 5 km pace +2-4 secs/500 m. Legs will feel the fatigue on the rower and arms will feel fatigue on the wall balls. So catch your breath as much as possible on the double unders before tackling your next set of wall balls.

L2:

200 Single Unders

75 Wall Balls, 14/10 lbs

Row, 2000/1700 m

150 Single Unders

50 Wall Balls, 14/10 lbs

Row, 1000/850 m

100 Single Unders

25 Wall Balls, 14/10 lbs

Row, 500/425 m

L1:

200 Single Unders

60 Wall Balls, 14/10 lbs

Row, 1500/1350 m

150 Single Unders

40 Wall Balls, 14/10 lbs

Row, 800/700 m

100 Single Unders

20 Wall Balls, 14/10 lbs

Row, 400/350 m