For TimeAdvancedDaily~15 min
Row, Wall Ball Shot & Muscle-Up
Partner
For time:
2000-mrow
100wall ball shots (20/14 lb) (to 10/9 ft target)
20ring muscle-ups
Equipment
RingsRowing MachineWall Ball
Workout Details
- Stimulus
- Long grind with heavy volume. Sustained aerobic row, followed by high-rep wall balls that test leg endurance and breathing, finishing with muscle-ups under fatigue. Target sub-15 minutes for advanced athletes.
- Score Type
- Time
- Rep Scheme
- Triplet