02/23/2021

4 ROUNDS FOR TIME

30 Wall Balls RX (20/14) Scaled (14/10)*

30/25 Cal Bike

*Heavy Ball Optional RX (30/20) Scaled (20/14)

COOLDOWN

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Back Squat -- Load should allow for no missed lifts even in the Heavy 3. Adjust new athletes to moderate sets of 5 all the

way across their strength.

Wall Balls -- Load should allow for athletes to complete these in 2-3 Sets, so adjust reps down to 15-20 depending on the

athlete’s conditioning level.

Bike -- Adjust Calories so the Bike can be completed in around 2:30 (no more than 3:00). If athletes are unsure about their

ability to finish the Bike in that timeframe they can always attempt Max Cals in a 2:00 for the first round and then use that

number as their gauge for the remainder of the workout.

*Movement Adjustments*...

Back Squat -- Sub for Box Squat if the athlete cannot reach full depth today. Sub for Weighted Lunges, or Step Ups if the

athlete cannot Squat at all.

Wall Balls -- Sub for Wall Ball Front Squat if the athlete cannot go overhead. Sub for OH Wall Ball Lunge or Wall Ball Push

Press if the athlete cannot Squat.

Bike -- Sub for 35/30 Calorie Row or 500m Run.