"Team DVB" [HERO]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb
Rope Climb: (15')
Medicine Ball: (20/14)
* Teams of 2
* Run Together With One Med-Ball
* 8-4-2 Rounds Each Inside
* Next Partner Goes When Med-Ball Is Available
SEE NOTE FOR INDY VERSION
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb
Rope Climb: (15')
Medicine Ball: @wallball(20/14)
Time Cap: 38 Minutes
REPEAT FROM 5/20/23
In part one we’re hitting 3 sets of 8 back squats. Athlete’s should target a load that they’re confident in for the first set and then build as they are able. In part 2 we have a total body push & total body pull in today’s workout. Athletes should target a wallball variation that allows them to finish in :60 and get straight to work on the DB. On the DB we want athletes to complete as many DB snatches as they can in about :45 before taking the time to transition back to the wallballs.
Score | Time to complete work.
Medicine Ball Run | About 10:00 or less of workWallballs | Unbroken sets.Rope Climb | No longer than :30.
Wallball Breathing
Teach breathing strategy on the wall ball Inhale while the ball is in the air, brace throughout the squat, exhale when you throw
1600M MEDICINE BALL RUN
Reduce Distance
Reduce/Remove Loading
10:00 Time Cap
2000/1800m Row
1300/1150m Ski
4000/3200m Bike
1600m Air Run
WALLBALLS
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
15 Air Squats
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
"DVB" [HERO]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb
Rope Climb: (15')
Medicine Ball: (20/14)
REPEAT FROM 5/20/23
Whiteboard Brief
General + Wallball Flow 0:20 each
Talk about breathing technique
Rope | tell, show, do, check
Standing to reach and grasp
n/a
Practice Round
Break
Workout adjustments if needed
Look For
Pacing, athletes should choose a pace on the run that allows them to come in and get right to work on their sets.
Athletes to control breathing throughout sets
Look for sequence of pull: stand, reach, grasp
Bulletproof Shoulders
4 Sets:
10 T-Y-I Dumbbell Complexes
Rest 2 Minutes Between Sets
