COCONUT MALL
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
• Intended Workout RPE: 8.5 - 85% - high intensity
• Target Time each set:
sub 1 minute (10s)
Sub 2 minutes 30 seconds (20s)
Sub 4 minutes (30s)
Sub 5 minutes (40s)
Sub 6 minutes (50s)
• Time Cap each set:
90 seconds (10s)
3 minutes (20s)
5 minutes (30s)
7 minutes (40s)
8 minutes (50s)
STIMULUS and GOALS
• Intended Workout RPE: 8.0-8.5 - 80-85% - moderate/high to high intensity
• How to Pace: STEADY into GRIND! Wall Ball/Burpee day and these five couplet chippers only get harder. Push the pace, but be strategic on effort and sets early to ensure you save enough energy for those last two gut-punching sets.
• How it should Feel: MUSCULAR ENDURANCE and GASSY! Control your breathing during each set while getting your heart rate down on the break. It’s going to hurt!
WORKOUT STRATEGY & FLOW
• Wall Balls : Unbroken would be awesome, but not at the expense of collapsing on the burpees. Plan on breaking the last 3 sets up accordingly.
• Burpee Box Jump Over : The cadence should slow down as the reps increase. From the 2nd set on it should be the same (smooth and steady) with the intent to stay non-stop. If you feel like it has slowed way down, don’t panic. Mentally break the work into manageable chunks with how you count (i.e. counting to 5 over and over) and keep steady that way.
SCALING
• The SCALING aim is to finish near the target score each set.
STRENGTH
2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)
3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean (touch and go)
*Rest as needed between sets.
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