You’re going to have to get anaerobic pretty quickly if you want to finish this workout under the ten minute time cap. If you’re up for a challenge, here you go:

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50 wall balls (20/14)
rest 1.5m
40 kb swings (70/55)
rest 1.5m
30 chest-to-bar pull-ups
rest 1.5m
20 strict handstand push-ups*10m cap

Scaled Version
50 wall balls (20/14)
rest 1.5m
40 kb swings (55/35)
rest 1.5m
30 pull-ups
rest 1.5m
20 hand-release push-ups
*10m cap

1. Know your strengths. Try to go unbroken in as many of the movements as possible. Remember, you’ll have a rest after each of the movements.
2. Save your grip. The transition from kb swings to chest-to-bar pull-ups is going to wreak havoc on your grip. If you’re not a chest to bar ninja, break up the kb swings in two to three manageable sets. Keep the rest short and shake your arms out in the process.
3. Scale if necessary. The goal is to have a challenging workout you can attempt to finish (or come close to finishing) under the time cap. If you know 40 70/53 lb kb swings is going to take you a bulk of the ten minutes, for example, scale down!
4. Push it. Go harder than you think. If you can open up with 50 wall balls (or even 30 then 20) unbroken, do it. The work periods are intended to make you redline.

Photo credit: Rafael López/CC BY NC NC 2.0


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