Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility:
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats

Every 2:00 x 8 Sets, Alternating Stations. starting at 70 percent and building to a heavy 3 for the day
Station 1: 3 Push Press
Station 2: 3 Front Squat

Level 2:
As prescribed

Level 1:
Adjust to 5 Reps on Each movement at more moderate loads focusing on 20×1 tempo

“Walking on the Walls”
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Jump Over: 24/20in

Level 2:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
Level 1:
3 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
3 Wall Walks

Wall Ball: 14/10lb, 6/4kg
Box Height 24/20”
Masters 55+:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes
Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

Workout Strategy:
This chipper flows up and then down the rep ladder, demanding smart pacing and composure. Open up with wall walks, maintaining a strong position and deliberate tempo, don’t rush and blow up your shoulders early. The first set of wall balls should be unbroken, then move immediately to box jump overs with steady footwork and step-downs. The center chunk of 30 wall balls will test your breathing and composure, breaking into manageable sets like 15-15 or 12-10-8. On the way back through, fight for a strong finish on the final set of wall walks. Efficient transitions and breathing will separate those who move well under fatigue.

Movement Modifications:

• Wall Walks: Scale to 3 reps or partial wall walks; sub with box pike walks or shoulder taps as needed
• Wall Balls: Use lighter medball or reduce reps to 12-24-12 as needed
• Box Jump Overs: Lower the box height first, then look to move to step-overs as needed.