For TimeAdvancedHero~18 min
Kelly Brown
Partner
5 rounds for time of:
440-mrow10box jumps (30/24 in)10deadlifts (275/185 lb)10wall ball shots (30/20 lb) (to 10/9 ft)
Equipment
BarbellPlatesBoxRowing MachineWall Ball
Workout Details
- Stimulus
- Heavy couplet emphasis with sustained moderate-high intensity across mixed-modal capacity. Row intervals keep heart rate elevated while heavy deadlifts test posterior chain endurance. Box jumps and wall balls add volume to hip extension under fatigue. Target sub-20 minute completion.
- Score Type
- Time
- Rep Scheme
- Fixed