Today, we have a double all-out effort AMRAP workout with built-in rest. Both AMRAPs have a 500-m row buy-in, and the rest of the time is spent on doing as many wall ball shots as possible in the first part of this workout. Then, we rest for 5:00 before starting the next AMRAP, beginning with a 500-m row buy-in and the rest of the time is spent on doing as many med-ball cleans as possible. We should have about 2:00 minutes+ at each AMRAP to accumulate reps. Aim to have about 60-100+ at the end of this workout.

Partner Rowing Warm-up | 9:00 | H:03 – :12

On an 8:00 clock:
Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups

Tech | 3:00 | H:12 – :15

Demonstrate: rowing, wall ball shot, and medicine ball clean

Rowing: Body Position

Wall Ball Efficiency Tips

Medicine Ball Clean Progression

Specific Warm-up | 6:00 | H:15 – :21

Medicine Ball Clean | 3:00

Setup
3 med-ball deadlifts
3 med-ball deadlift + shrug
5 med-ball front squat
5 med-ball shrug and drops
5 med-ball clean

Wall Ball Shot | 3:00

3-5 wall ball shots

  • building to workout weight

Break | 2:00 | H:21 – :23

WOD | Total: 15:00 | H:23 – :38

RX/Intermediate:

AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)

Beginner:

AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)

Skill Work | 5:00 | H:40 – :45

Post-workout:
400-meter partner medicine ball carry
– Trade off as needed.

Cooldown | 4:00 | H:50 – :55

1:00 each of:
Post squat hold
Figure 4s
Pigeon pose
Child’s pose

Enjoy!
Motor