04/15/2021

5 ROUNDS FOR TIME

400m Run

20 Slam Balls (30/20)|(20/10)

20 Slam Ball Walking Lunges*

*Slam Ball held in a bear hug. (Score is Time)

KG SB: (15/10)|(10/5)

FINISHER

FOR TIME

100 Sit-Ups

100 Russian Twists

*Weight Optional for both.

ADJUSTING

*Reps, Loading, Volume*...

Run -- We are looking for athletes to keep a consistent pace here on each round, and they should be between 1:45 and 2:30- that’s a big range, but we want to make sure our athletes are moving at around 75-80% effort on each Run. If needed, we can shorten the distance to ensure athletes are still hitting the stimulus.

Slam Ball -- The weight on the Slam Ball should be a weight athletes are slightly more challenged by, but whatever weight they choose, they should be able to get right to the ball and pick it up (even if they don’t want to!). We can make the ball lighter, or if needed, we can always adjust the overall volume by cutting back the reps each round.

Slam Ball Lunges -- These should be done with the same weight as what athletes are using for the Slam Balls- that should determine the weight, but if it is too heavy for the Lunges, athletes can drop the Slam Ball, or can adjust to a lighter Dumbbell held in the Goblet position. As with the Slam Balls, we can adjust the reps and cut them back if overall volume is a concern.

Finisher -- This might end up being too high volume for some of your athletes, and that’s okay! We can cut it down to 75-85 reps of each if needed! Athletes should be able to complete these in sets of at least 20 reps, so if that’s the stopping point, let’s cut back the reps!

*Movement Adjustments*...

Run -- We can sub a 500m Row or 1500m Bike if any athletes cannot run today!

Slam Ball -- If an athlete cannot pull off the ground, we can sub a Slam Ball Push Press today.

Slam Ball Lunges -- For any athletes who are unable to perform Lunges, we can sub Slam Ball Squats, or a Slam Ball Floor Press if they cannot perform any Lower Body movement.

Finisher -- If we have any athletes who cannot perform one or either of the movements today, we can sub a 3:00 Plank Hold + 3:00 Tuck Hold.