“Doing my bag cleans with 50 pound fertilizer bags this morning. 2100lbs without breaking a sweat. Using our fitness in everyday life!” -Jason T.

Warmup
15 Minutes
Krav Movement
Partner Calisthenics

Skill
25 Minutes
Straight Punches
Round Kicks
Heavy Bag Combos

Conditioning
“Karen” (10 minute cap)
150 Wall Ball Shots

Beating Karen: The key to wall balls is finding a pace and breaking sets before you think you need to.

150 wall balls of repetitive suck fest. The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken like Tommy Hackenbruck at the 2012 Games.

Many athletes will come out of the gate and do 50+ unbroken. That’s great, but you still have 100 more. 150 is big number – if you burn out 1/2 way through it will take you twice as long to finish the 150 as it would have if you went small sets early.

Here is how I would suggest breaking up the 150:

Beginner athlete or athlete who thinks “Karen” is the 9th level of hell.

15 sets of 10 reps, and no more. You are going to feel like a world beater coming out of the gate. Be disciplined enough to pull the reins back and rest after rep 10. Take 5 deep breaths, shake out the arms, and get on the next set of 10. I promise you will benefit over the entire workout if you start small and stay consistent.

Intermediate athlete or athlete who fatigues during big sets of wall balls.

10 sets of 15. Same as above, 5 deep breaths and clean into the next set.

Experienced athlete or athlete who excels at wall balls.

50-40-30-20-10 with minimal rest, 10-15 second max breaks. Clean the first rep of each set to save a couple seconds. OR 5 sets of 30, same breaks.

I personally like the descending rep scheme. For me it allows my mind to know that once I finish a set it is done and the next set will be easier (in theory).