Every 90 Seconds, for 3 Sets:
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
20 Power Snatches (115/80)
If unable to run, complete one of the following:
2000/1600 Meter Row
115/80 Calorie Bike
In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh.
Moving through these movements in order, let’s start with the run. Beginning the workout fresh, it will be tempting to come out fast here. In order to preserve energy for all the workout that will occur inside, we can aim to hold back a touch, finding a pace that athletes could likely hold for 20+ minutes.
The wallballs will be different for every athlete, but all athletes will likely break these up. There are several breakup strategies that could come into play, but the best one is the one that minimizes time spent not moving. 5 sets of 10 is an easy one to remember, but bigger sets include 30-20, 25-15-10, and 15-15-10-10. Again, there is no right or wrong, just one that minimizes rest.
The box jumps and burpees won’t be broken up, rather paced out. Let’s move at a pace on both movements that athletes could move at for double the reps
And finally the power snatches. Although this is a weight that athletes can string together, at this point in the workout, singles are likely the best option. When it comes down to the last 5 or so reps, athletes can “touch and go” if they are feeling good.