EMOMIntermediateDaily~30 min
Row & Wall Ball Shot
Partner
Every 10 minutes for 30 minutes (3 rounds):
500-mrow
Wall Ball Shot for max reps (max unbroken set)
Time Cap: 30 min
Equipment
Rowing MachineWall Ball
Workout Details
- Stimulus
- Aerobic capacity and muscular endurance test. Each 10-minute interval should allow 6-7 minutes rest. Goal is consistent wall-ball volume across all 3 rounds while managing lactate accumulation. Row pace should be sustainable (1:50-2:00/500m) to preserve leg drive for wall-balls.
- Score Type
- Total Reps
- Rep Scheme
- Fixed