CrossFit – Thu, May 7
:15 Wall Lean March
3 x (:10 on / :10 off) Wall Lean Sprint
6 Wall Balls @ Working Weight
6 Kipping Toes to Target or Knees to Elbows (Building Swing to Toes to Bar or Variation)
—
12/9 Calorie Echo
5 Toes to Bar or Modification
5 Wall Balls @ Working Weights
Intervals For Time (40:00 Clock):
0:00-10:00
2 Rounds:
30/22 Calorie Echo Bike
400m Run
10:00-20:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls
20:00-30:00
2 Rounds:
30/22 Calorie Echo Bike
400m Run
30:00-40:00
10:00 EMOM:
Minute 1: 10 Toes to Bar
Minute 2: 15 Wall Balls
Score = Sum Time Record (Each Time of Completed Work)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goals: Complete each bike and run block in 6:30-8:00 and complete all EMOM minutes by the 50-second mark
Stimulus: Muscular Endurance / Leg and Midline Stamina
RPE: 8.5/10
Primary Objective: Complete each Echo Bike and run block in under 8:00, across both the first and second iteration.
Secondary Objective: Maintain consistent pacing on both EMOM blocks, finishing each minute’s work by the 50-second mark and protecting movement quality throughout all 20 total EMOM minutes.
Workout Strategy
“Warthog” is a 40-minute test of pacing discipline more than raw output. The athletes who perform best will be the ones who resist the urge to sprint the first bike block and instead settle into a pace they know they can repeat 20 minutes later. On the Echo Bike, aim for 85 to 90 percent effort with a strong drive through the legs, controlled breathing and transition directly into the run without hesitation. The EMOM blocks are recovery in disguise if you’ve paced correctly: toes to bar should be completed in one or two sets maximum, and wall balls should be unbroken or close to it. Coming into the second bike and run block (20:00 to 30:00), expect some accumulation in the legs from the toes to bar and wall balls; that’s normal, and it’s where the test begins. Shift focus to effort rather than pace if needed, and don’t let the second round collapse. The second EMOM is about how well your muscular endurance holds up, at this point the lungs and midline are taxed, so intentional breathing between reps on toes to bar and a strong, rhythmic dip-drive-throw on wall balls will carry you to the finish.
Level 2:
As prescribed, with the following EMOM adjustments:
8 Toes to Bar
12 Wall Balls @ 20/14lb, 9/6kg, 10/9ft
Level 1:
25/18 Cal Echo
300m Run
EMOM:
Minute 1: 8 Kipping Knee Raises
Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg
Masters 55+:
25/18 Cal Echo
300m Run
EMOM:
Minute 1: 8 Toes to Bar
Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg, 10/9ft
Competitor:
As prescribed on bike and run
EMOM:
Minute 1: 15 Toes to Bar
Minute 2: 20 Wall Balls @ 20/14lb, 9/6kg, 10/9ft
Hotel Gym / Travel:
2 Sets:
0:00-10:00
1 Mile Run
10:00-20:00
10:00 EMOM:
Minute 1: 15 V-Ups
