Today’s WOD is guaranteed to get your heart rate up. Wall balls are a great full body exercise that will also test your aerobic fitness, and the double unders offer no respite for your cardiovascular system. Pace yourself so you can make it through all 5 rounds!
The numbers in parentheses are the suggested wall ball weight to use. The weight for males is listed first, and the weight for females is listed second. Please listen to your body and use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
20 wall balls (20/14)
30 double unders
If you are a beginner to this type of workout, you might need to scale both the movements and the number of repetitions. Pick a number of wall balls that allows you to get through the set without too many breaks. Don’t worry about how high you throw the wall ball. Just focus on good form in your squat and learning the rhythm of the movement. It will probably take some practice before wall balls feel natural. If you’re not comfortable jumping rope, please feel free to substitute imaginary jump rope or jumping over a PVC pipe or floor crack. A beginner version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
10 wall balls (10/10)
30 hops over a PVC pipe or crack
If you are comfortable jumping rope but don’t have your double unders yet, consider doing 60 single unders instead. Also, feel free to use a lighter wall ball than listed in the Rx WOD. Another version of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
20 wall balls (14/10)
60 single unders
Your score is the total amount of time it takes you to complete all 5 rounds. If you’d 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:
Seriously underestimated this workout. RX 12:01.