Today’s workout will be a little different than others we’ve done before. It will test your mental toughness as much, if not more, than your physical ability. You will start by rowing 400 meters. Then you will complete as many wall balls as you can without stopping. When you break, you row another 400 meters, and then you have the chance to complete as many wall balls as you can again. Your score will be the total number of wall balls you complete during the 14 minutes, so try to make your wall ball sets as large as possible.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Rx:
14 minutes for maximum # of wall balls:
400m row
Max effort wall balls (20lb, 14lb)
If wall balls are still difficult for you, consider substituting dumbbell thrusters instead. I want your limiting factor to be endurance and mental toughness, not skill level! Also consider shortening the row each round so that you don’t spend too much of the 14 minutes on the rower. A beginner’s version of today’s WOD might look like this:
Scaled 1:
14 minutes for maximum # of dumbbell thrusters:
200m row
Max effort dumbbell thrusters (5lb, 3lb)
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
14 minutes for maximum # of wall balls:
300m row
Max effort wall balls (14lb, 10lb)
Your score is the total number of wall balls or dumbbell thrusters you complete during the 14 minutes. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Scaled to 14lb wall ball. Got 90 reps in 4 rounds.
I scaled the workout to a 300m row then 10 lb wallballs. I did 57 wallballs total and rowed 1400 meters. Then I swept the floor but that's a whole different WOD!