Competition Corner

26.1

RX
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
INTERMEDIATE (SCALED)
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)
SCALED (FOUNDATIONS)
For time:
20 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box
♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box
*The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.