Conditioning
For Time: With Partner
1,000m Row
100 Wall Balls
100 Ring Rows
100 Med Ball Walking Lunges
500m Row
50 Wall Balls
50 Ring Rows
50 Med Ball Walking Lunges
Med Ball: 9/6kg
Wall Ball Target: 10/9ft
Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.
Hold Format: One Partner Works, One Partner Holds:
Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)
Wall Balls → Non-working partner holds Wall Sit
Ring Rows → Non-working partner holds Dead Hang
Med Ball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold
*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 32:00
Stimulus: Aerobic Capacity / Muscular Endurance / Partner Conditioning and Holds
RPE: 7-8/10
Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.
Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.
