10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)
8 Wall Ball Push Press
6 Wall Balls
"Mixed Signals" (5 Rounds for reps)
For Time
Every 5:00 x 5 Sets
15/11 Calorie Echo Bike
15 Wall Balls
15/12 Calorie Row
15 Wall Balls
Score = Sum Total Time
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: 3:00-3:45 / Set
Stimulus: Leg Stamina Conditioning, Cyclical
RPE: 7.5/10
Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.
Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.
[Mixed Signals:Levels] (5 Rounds for reps)
Level 2:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
Every 5:00 x 4 Sets: 10/8 Calorie Echo Bike, 10 Wall Balls, 10/8 Calorie Row, 10 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
Every 5:00 x 5 Sets: 18/14 Calorie Echo Bike, 15 Wall Balls, 18/15 Calorie Row, 15 Wall Balls
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
Every 5:00 x 5 Sets: :45 Machine @ Hard Pace, 10 Dumbbell Thrusters, :45 Machine @ Hard Pace, 10 Dumbbell Thrusters
Dumbbells: 2 x 35/25lb (15/12kg)
Big Class Notes:
Stagger athletes on a 1:00 delay, or split the class and start half on the row and half on the bike, reversing the machine order for that group. If machines are short, sub 200m Run for the row at the same pacing intent.
