For TimeAdvanced~18 min
Wall Ball Shot, Shuttle Run & Rope Climb
Partner
7 rounds for time of:
8-16-24-32-24-16-8wall ball shots (20/14 lb) (10-ft target)4-8-12-16-12-8-450-ft shuttle runs1-2-3-4-3-2-115-ft rope climbs
Time Cap: 25 min
Equipment
Jump RopeWall Ball
Workout Details
- Stimulus
- Ascending-descending pyramid chipper that tests capacity under fatigue. Volume peaks at the 32 wall-ball round, requiring athletes to maintain efficiency through 152 total wall balls, 64 shuttle runs, and 16 rope climbs. Should be completed in 15-20 minutes for advanced athletes.
- Score Type
- Time
- Rep Scheme
- Pyramid