October 31, 2026
Daily Session — October 31, 2026
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Warm-Up
General (7:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Inchworms with a Push-Up 10 Hip Extensions or Good Mornings (bodyweight) 10 Hollow Rocks 10 Arm Circles each direction Specific (12:00): Wall ball mechanics, 2 Rounds: 5 Goblet Squats (hold the ball at the chest) 5 Wall Ball Squat Cleans to Chest (no throw) 5 Wall Balls at an easy pace Burpee practice, 1 Round: 5 Slow Burpees (chest and thighs to the floor, full hip extension on the jump) 5 Burpees at working pace Build to workout weight: 5 Wall Balls with a light ball or 10/6 lb 5 Wall Balls at workout weight (20/14 lb or 14/10 lb) Run prep: 2 x 50 m Build-Up Run (easy to 80% effort), walk back Then 2 Rounds at workout pace (rest 1:00 between): 8 Wall Balls 4 Burpees 100 m Run Self-check: if you held 8 wall balls unbroken at the 20/14 lb weight and stayed smooth through the burpees and run in both rounds, do Rx. If the ball slowed you down or your shoulders were burning by round two, take the scaled 14/10 lb ball and the shorter 12-8-150 m version.
Coach's note: Primes the quads, hips and shoulders for 20 minutes of wall balls, and the chest and triceps for the burpees, while the 50 m build-ups get your legs ready to run on tired quads. If you held 8 unbroken wall balls and moved smoothly through the burpees and run, do Rx; otherwise scale and keep the pace steady. You should finish warm, lightly sweating and breathing hard but not spent.
Last Light
AMRAP 20:15 Wall Balls (20/14 lb)10 Burpees200 m Run
Coach's note
- Stimulus
- Steady 20-minute aerobic grind. Aim for about 2:30 a round and 7-8 rounds. Do not sprint round 1, because the run will punish it by round 4.
- Muscles
- Quads, glutes and shoulders on wall balls; chest, triceps and shoulders on burpees; quads and calves on the run. Quads get hit by all three movements, shoulders twice.
- Strategy
- Wall balls 8-7 with one breath between sets. Burpees unbroken at a steady pace. Run 200 m hard but controlled, about 1:05. Hold that every round and push only in the last 2 minutes.
- Scaling
- Use 12 wall balls (14/10 lb), 8 burpees, 150 m run. Aim for 2:00-2:15 a round and 8-10 rounds. If the run is a problem, use 190 m row or 375 m bike instead of 150 m.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Wall Calf Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Overhead Lat Stretch on the Rig or a Wall (each side) 1:00 Forward Fold with Relaxed Knees 1:00 Foam Roll Quads (each leg) 1:00 Child's Pose with Arms Reaching Long
Coach's note: The wall balls and the 200 m runs hammered your quads, hip flexors and calves, so the couch stretch, calf stretch and quad roll target those. The burpees and overhead throws loaded your chest, triceps and shoulders, and the pec and lat stretches open them back up.
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