General Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
10 Bootstrap Squats
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
Specific Prep
3 Sets: Building to Working Loads
3 Bench Press 40-50-60%
Strength: Bench Press
Every 2:00 x 5 Sets:
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: Max Reps @ 85%
% of 1RM Bench Press
Goal on Max Set: 5+ Reps
Conditioning
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
Score = Total Reps
Wall Ball: 9/6kg,
Goals: 250-350 Reps
Stimulus: Muscular Endurance / Strategy
RPE: 8/10
Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.
Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.
Workout Strategy
This is as much a strategy workout as it is a fitness test, and the athletes who think it through before the clock starts will outscore the athletes who wing it. The Pull-Up and Wall Ball sets are your call, but unbroken is non-negotiable, so pick a number you can protect for fifteen minutes, not a number you can hit once. The reps add up fast when you are never stopping to rest a failed set. The Push-Ups at 20/15 sit in the middle of every round and they will tax the shoulders and chest coming off the bench press today. Breaking them into two planned sets of 10/8 or 12/8 with a quick breath is a smarter play than chasing unbroken Push-Ups and arriving at the wall ball target with nothing left.
