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"Free Fall" Class WOD

1.7K 27
  • AMRAP in 20 minutes
  • “Free Fall”
  • 200 Meter Run
  • 20/14 Calorie Row
  • 20 Kettlebell Swings (53/35)
  • 20 Wallballs (20/14)

In this chipper style AMRAP workout, athletes will work through two cardio movements and two weighted movements.

Scaling: The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh.

If unable to run, complete one of the following:
14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

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Strategy: We can put the movements in this workout into two categories. The first is the cardio movements and the second is the weighed movements. On the run and the row, the cardio movements, athletes can settle into a pace that they see themselves moving at consistency for a 5k effort. This would put them around a speed that they could maintain for 20+ minutes.

On the weighted movement, while athletes are capable of going unbroken early on, it might be best to break these into two sets. 10-10 or 12-8 from round one is something that athletes will likely be able to maintain throughout the workout. Following the wallballs, athletes can settle back into that low moderate pace on the runs. Rinse and repeat for the remainder of the 20 minute effort. Try to keep moving and minimize time spent resting.

Source: wodwell.com
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