Run 400 m with MB
12 GHD Sit-ups
24 Wall Balls (20/14 lb.)
Complete one round every
Today we are performing a MB-centric interval workout that emphasizes the legs and midline. Athletes start by running 400 m with their MB, held anywhere you’d like—Bear Hug, shouldered, side, etc. Then, you’ll return and perform 12 GHD Sit-ups (varied varieties), right into 24 Wall Balls.
Rather than a sustained effort over 4 rounds, we want you pushing yourselves. The goal on this workout is to hit a negative split each round—start out around 80-85 percent and ramp up intensity each round. Ideally, the first rounds take around 4:30 and then creep up toward 5 min. Each round should have a minimum of 1 min. of rest.
Your goal is to get done with the run in 4 minutes or less (if you can’t, we can scale it down to 200m) and the wall ball shots in no more than 2 sets. Have one of your amazing coaches help you scale ;)