- 9 burpees to 6 inch target
- 18 wall balls (14/20)
- 27 Kettlebell swings (16kg/24kg)
Coaches’ choice ISOMETRICS in left over time. Avoid wrecking the abs
The goal is to get 4 rounds or more. 3 rounds minimum. If you don’t think you’re on pace for 3 rounds, use a lighter ball/lower height for the wall balls, and use a lighter KB. Keep the burpees the same. To obtain 4 or more rounds, people will need to find a consistent pace where they can somewhat keep moving. The burpees should be smooth and consistent, the wall balls will up your heart rate some, and the kettlebell swings will be a little tough on the posterior chain and grip but should be something you can start to catch your breath on. Be patient, tough, and smooth on the burpees so that when you going into the next round of burpees and by the time you have wallballs you should be ready to get them done right away. The 6 inch targets can be a pull up bar that is 6 inches over your fingers when you stand and reach overhead. Touch the 6 inch target every time.
Get creative with the isometrics after the workout. Wall sits, back planks, side planks, crabs, handstand holds, down dogs, ect.