Warm-Up
General (6:00): 2 Rounds: 200 m Easy Jog 10 Air Squats 10 Good Mornings (bodyweight) 10 Scap Push-Ups 10 Hollow Rocks 5 Inchworms Specific (10:00): Box jump over practice, 2 Rounds: 5 Box Step-Overs (scaled height) 5 Box Jump Overs (your workout height). Land softly, stand tall on top, step down to protect the Achilles. Wall ball practice, 2 Rounds: 5 Wall Balls with a light ball (6-10 lb) 5 Wall Balls at your workout ball. Catch in the squat, drive through the legs, hit the target. Partner game, 2 Rounds at workout pace. Partner A works while Partner B rests, then switch: 5 Wall Balls + 5 Box Jump Overs (or Step-Overs) Self-check: if you can hit 10 wall balls at the target with the workout ball and string 5 box jump overs together without pausing, do Rx. If the ball drops short before 10 or the box feels heavy on landing, go scaled.
Coach's note: Primes the quads, glutes and shoulders for 60 wall balls and 60 box jump overs, and gets your landing mechanics sorted before the legs tire. If the ball stayed at the target and the box felt springy in the partner rounds, go Rx; if not, take the scaled weights and step-overs and keep the pace honest.
Over the Wall
For Time:30-20-10Wall Balls (20/14 lb)Box Jump Overs (24/20 in)
Coach's note
- Stimulus
- A 6-9 minute grinder, uncomfortable but sustainable. Hard from the start without redlining. Don't sprint the 30 wall balls, or the 30 jump overs will break you.
- Muscles
- Quads and glutes get hit by both movements the whole way, with no relief. Shoulders and triceps tire on wall balls; calves and Achilles take the jump impact.
- Strategy
- Wall balls 30 as 15-10-5, then 20 as 10-10, then 10 unbroken. Box jump overs: steady singles with a quick reset, no bouncing, and step down if your legs are shot. Breathe at the box.
- Scaling
- Stay in the 7-10 min window. Use the scaled load (14/10 lb ball, 20/16 in step-overs) and keep the 30-20-10 reps. Step over instead of jumping if landings feel shaky.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Quad Foam Roll (each leg) 1:00 Couch Stretch (each side) 1:00 Standing Calf and Achilles Stretch at the Wall (each side) 1:00 Pigeon Stretch (each side) 1:00 Overhead Triceps and Shoulder Stretch (each arm) 1:00 Child's Pose
Coach's note: Quads, calves and Achilles took the pounding from the wall balls and box jumps. The roller and couch stretch work the quads, the wall stretch works the calves and Achilles, and the pigeon opens the glutes you drove with on every squat. The overhead stretch and child's pose release the shoulders and triceps that threw the ball.
Share this challenge
https://fitclash.app/s/yGprykhwDT