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by Joe Masley

“Three Hundo”

@gritathlete WOD

1.4K 63
  • For Time
  • 100 calorie Row
  • 100 Abmat Sit-Ups
  • 100 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 100th Wall Ball Shot is completed.

Intended Stimulus

3 movement chipper at 100 reps, it is going to be a slug-fest for lack of a better phrase. This is pure grunt work today. In terms of time frame, we should be finishing each effort in under 7 minutes at the maximum. Ideally, it will take us approximately 6 minutes at most for each. Our Row is something that we should be able sustain a pace over 800 calories/hour for the balance of the 100 calories.

Our Abmat Sit-Ups should allow us to hold consistent sets of 20 unbroken reps for at least the first 60 reps. If our capacity currently has us holding between 10-15 reps max, we will scale the reps to 75 if we are closer to 15 and to 50 if we are closer to 10.

Now for mental grind of this workout – the Wall Ball Shots. Today, we are looking to hold consistent sets of 20 for at least the first 60 sets of the workout and then consistent sets of 10 after that. If the last time we performed high rep Wall Ball Shots and scaled the load to go higher, this time scale the height and go heavier and vice-versa to change it up. Dig down deep for this one!

Scaling Options

Row: If Rowing 100 calories will take us over 7 minutes, cut the calories down to 75 or 50 based off our current capacity. If we are unable to row due to injury, Bike 75 calories. If we do not have a Rowing Machine, Bike 75 calories, or Run 1,200 meters.

Abmat Sit-Up: If consistently holding sets of 20 reps in a row without breaking is currently outside our capacity, perform 75 total reps. If we are unable to perform abdominal flexion, accumulate 4 minutes of a Plank Hold.

Wall Ball Shot: If the last time we performed high rep Wall Ball Shots and scaled the load to go higher, this time scale the height and go heavier and vice-versa. However, do not scale the height lower than 8 feet for this – otherwise we are missing the stimulus of the movement. If attaining 100 reps will take us over 6 minutes, scale the reps to 75 or 50 total based off current ability level

If we are unable to perform full Wall Ball Shots due to an arm injury, perform Single-Arm Dumbbell Thrusters at a light load (maybe 15lbs to 35lbs at most) that will allow us to hold consistent sets of 20 for at least the first 60 reps. If we are unable to squat, perform Seated Wall Ball Throws. If we are unable to go overhead on both arms, Front Squat.


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Background: “Three Hundo” was created by Joe Masley of Grit Athlete @gritathlete as one of the tested & proven workouts programmed for affiliates and coaches, individual athletes, and tactical athletes on duty.

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