"Down & Out"
21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run*
*After Each Round. 5 Total Runs.
Athletes will work through this descending rep workout in order, completing a 200 meter run following each round. There are a total of 5 runs, with the workout ending on a run. The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh. With 75 reps total on each movement inside, athletes can adjust volume or modify movements as needed. A common rep scheme variation would be 18-15-12-9-6 or 15-12-9-6-3. Women will complete a 18-15-12-9-6 calorie row. If short on rowers, stagger by 2 minutes.