3 Sets: For Quality
200m Run
15/12 Calorie Row
10 Air Squats
10/10 Bird Dog From Crawling
10/10 Dead Bugs
Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout
“Inversely Correlated”
For Time:
10 Wall Walks
200m Run
30/24 Calorie Row
40 Wall Balls
500m Run
Rest 3:00
500m Run
40 Wall Balls
30/24 Calorie Row
200m Run
10 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 10in off Wall
Level 2:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run
Rest 3:00
400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Wall Walk: 20in Off Wall
Level 1:
For Time:
5 Wall Walks
150m Run
20/16 Calorie Row
25 Wall Balls
400m Run
Rest 3:00
400m Run
25 Wall Balls
20/16 Calorie Row
150m Run
5 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 30 in off Wall
Masters 55+:
For Time:
8 Wall Walks
200m Run
25/20 Calorie Row
30 Wall Balls
400m Run
Rest 3:00
400m Run
30 Wall Balls
25/20 Calorie Row
200m Run
8 Wall Walks
Wall Ball: 14/10lb, 6/4kg
Wall Walk: 20in Off Wall
Goal: 20:00–25:00 Running Time , 8-11 minutes / Set
Time Cap: 30:00
Stimulus: Inverted Chipper / Mixed-Modal Pacing Under Fatigue
RPE: 8/10
Primary Objective: Maintain consistent pacing across both chipper segments
Secondary Objective: Smooth, efficient wall walks and strong close on final run
Workout Strategy:
“Inversely Correlated” is a mirrored chipper that challenges pacing strategy and fatigue management. The opening section starts with a high-skill demand (wall walks) and finishes with a longer run, while the second half flips that structure—starting with the run and ending back on the wall.
The key in the first half is to pace early and keep a controlled pace on the wall walks to preserve shoulder stamina, then immediately settle into a moderate run pace. The row should be smooth, but deliberate—focus on long pulls and continue to breathe. Wall Balls should be completed in 2–3 sets if possible to transition efficiently into the 500m run. Treat this run as a harder pace than the 200m earlier in the ladder up with the goal of finishing strong knowing that you have a 3:00 rest on the back side here.
In the second half, expect to have tired legs, but feel fresh aerobically. Start the 500m with a steady pace and gear up mentally for the back half Wall Ball and row combo—keep breaks tight and intentional. The final 10 wall walks will test composure and shoulder fatigue. Set a goal to move methodically through them with minimal rest between reps to finish the workout strong!
Movement Modifications:
- Wall Walks: Reduce the distance to the wall to 20-30in or reduce the reps. Alternatively we can move to Box Wall Walks or Inchworm Push-Ups.
- Runs: Adjust the distance to 150m and 400m on the runs if needed or alternatively sub a Bike Erg of 500/450m and 1100/1000m for the 200m and 500m runs.
- Row: Adjust calories to 25/20 for more intermediate scaling or 20/16 for beginner athletes or sub with 25/18 Calorie Echo or 27/22 Calorie Ski Erg.
- Wall Balls: Reduce reps to 30 or lower the load (14/10lb. 9/6kg), Modify to goblet squats if wall ball movement is limited