Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
25 Wall Ball Shots (20/14 lbs)
Please note times for each set. Your goal is to improve consistency across the six sets, and lower total times – the score is the sum of your six sets times.
I scaled this to
6 strict pull-ups
12 abmat sit-ups
20 wbs (14#)
It was a tough workout. I was originally planning 80% volume, but 8 pull-ups was not happening. I came out of the gate hot and slowed down considerably.
Round 1 - 2:40
Round 2 - 2:38
Round 3 - 2:53
Round 4 - 3:09
Round 5 - 3:19
Round 6 - 3:42
Pull-ups started 4/1/1 and finished 3/1/1/1
situps were unbroken
push-ups started 10/3/3 and ended 8/4/2/2
wall ball shots were 10/10 although the last two rounds were a real exercise in mental toughness.
Overall a good workout and scaled correctly. Had, I been at CFG, I would have probably pushed for more complete rounds out of the gate and ended up at a similar spot. For example 5 pull-ups, 10 kipping leg raise, 15 push-ups and 20 wall ball shots.
Ratna worked out with me using the 6# wall ball. On an equipment note, I did hang up the rings and grabbed my weighted vest out of the basement to use when I want to go bodyweight+.