Wall balls

Day 1

StrengthConditioning
Back Squat Pyramid:

1 x 10 @ 65%
1 x 7 @ 75%
1 X 4 @ 85%
1 X 2 @ 90%
1 x 4 @ 85%
1 x 7 @ 75%
1 x 10 @ 65%

*200m, 150m, or 100m
run after each set
*Time cap 35min
10 rounds of:

9 Thrusters 40/25kg
35 Double Unders
Scaling
Shorter run, lighter weightThruster
• Int: 35/20 kg
• Beg: 20/15 kg

Double unders
• Int: 70 singles
• Beg: 35 singles

 


Day 2

StrengthConditioning
10min to work on Split Jerk
technique @ light weight

15 min to work up to a
heavy 2 rep Split Jerk
with a 3sec pause in
the split stance

8min to work on toes to
bar (TTB) technique
Lactatic interval strength

3 Rounds
*Perform each round
as fast as possible
*Rest the amount of
time it took you to do
the round

15 TTB
10 deadlift @ 60% of 1RM
10 burpees box jump 24/20"
20 wall ball 9/6 kg
Scaling
Toes to bar
• Int: Knees to elbow
• Beg: Knee raises

Deadlift
• Int: choose moderate weight
• Beg: choose light weight
and focus on technique

Box jumps
• Int: 24/20"
• Beg: 24/20" step ups

Wall balls
• Int: same as RX
• Beg: 6/4 kg

 


Day 3

StrengthConditioning
Every 90sec for 9min
(6 Rounds)
- 6 Push Press @ 70%

10min to work on
Handstands and HSPU
(refer to previous blog
on mastering handstands)
20min EMOM
Min 1: 12 Clusters @ 40/25kg
Min 2: 12 burpees to target
Min 3: 60 double unders
Min 4: 12 kettlebell
Russian swing 32/24kg
Min 5: Rest
Scaling
Refer to previous blog
on mastering handstands
for beginner to
intermediate movements
Clusters (clean + thrusters)
• Int: 30/15 kg
• Beg: 20/15 kg

Double unders
• Int: 100 single unders
• Beg: 60 single unders

Kettlebell swings
• Int: 24/16 kg
• Beg: 16/12 kg

 


Day 4

StrengthConditioning
Not for time
4-5 Rounds of:

-10 bent over row @ mod weight
-10 back extension
-10 hollow rocks

20min time cap
Gymnastic Conditioning

2 rounds of:
-10 bar muscle
-10 HSPU

2 rounds of:
-8 strict pull up
-8 strict HSPU

2 rounds of:
-6 strict ring dip
-6 strict HSPU

Go for quality movements
20 min time cap
Scaling
Pull ups:
• Banded pull ups or negative pull ups

Strict HSPU
• Increase height of
where head touches
the ground using
abmats
• Feet elevated on box
• Strict push ups

Ring dips
• Use bands as assistance
• Box dips

 


Day 5

StrengthConditioning
Overhead Squat
5 x 5 at 75% of 1RM
Part 1
For time
2 rounds of:
- 15 V-ups
- 12 hang power clean 40/325
- 9 KB Snatch 24/16kg (9 each arm)

Then rest 3min

Part 2
For time:
Reps of
3-6-9-12-15-18
Hang power snatch 40/25 kg
Pull ups

Total time cap 25 min
Scaling
Hang power clean:
• Int: 35/20 kg
• Beg: 30/15 kg

KB snatch
• Int: 16/12 kg
• Beg: 12/8 kg

Pull ups
• Int/Beg: banded pull ups
or ring rows

 


How to read our workouts:

  • When describing strength workout volume, the first number represents the number of sets followed by the number of repetitions. Example: 5 x 10 means 5 sets of 10 reps. Rest in between sets.
  • Percentage of weight is based off your 1 rep max (1RM) which is the absolute heaviest you can go. If you don’t know what your 1RM weight is, gauge it by effort. This requires experience. If you’re unsure, consult your trainer.
  • When prescribing weights/height, the first number represents male prescribed weight/height followed by female prescribed weight/height. Example: kettlebell swings 24/16 kg means 24 kg for male, 16 kg for females.

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