So here is a video of Coach Ben doing yesterday’s workout. His goal was to help you guys learn how to get more fitness out of each one of your workouts. Ben’s goal was to do unbroken wall balls, small quick sets on the hand release push ups, and smooth steady rowing to allow for a consistent pace from start to finish. Check it out if you interested in better strategizing your own personal workouts and increasing your overall fitness.
Coach Ben 42-30-18 Wallball/HR Push Up/Row
Part 1, 2, and 3 are performed on a 30:00 clock. Men perform workout in a different order(3, 1, 2)
PART 1:
[AMRAP 8]:
Bike Calories
Rest 2 Minutes
PART 2:
[AMRAP 8]:
1 Rope Climb
10 Double Unders
1 Rope Climb
20 Double Unders
1 Rope Climb
30 Double Unders
…
Add 10 Double Unders Every Round
Rest 2 Minutes
*Score = Total Reps
T1: Modify as needed. 2:1 single unders
T2: As written
T3: First rope climb of each set must be legless
PART 3:
[8 Minute Window]:
Establish 5RM Deadlift
*Score = Heaviest Load