For TimeMetconBenchmark20:00

The Long Haul

3 Rounds for Time

Monostructural

Weightlifting

Solo

Workout Details

For Time

20:00

3 Rounds for Time:

50 calAssault Air Bike

50Wall Ball Shot

↳ 20/14 lbs (9/6 kg)

1Pace yourself on the Assault Bike to maintain a consistent output without burning out too quickly.
2Transition between movements should be efficient; plan where you place the wall balls to minimize movement.
3On the Wall Ball Shots, focus on maintaining a steady rhythm; break the set into manageable chunks if needed, like 25s or 10s if fatigue sets in.
4Keep a neutral spine and engage your core during Wall Ball Shots for effective energy transfer and to reduce injury risk.
5Use your legs to drive the ball upward during Wall Ball Shots rather than relying solely on arm strength.

Technical Focus

Ensure proper form during Wall Ball Shots to avoid strain on the lower back and shoulders.

1 min easy Assault Bike Easy - 1 min(Focus on a low intensity to get the heart rate up.)

5-10 Goblet Squat Stretch - 30 sec(Open up the hips and prep for wall balls.)
5-10 Shoulder Pass-Throughs - 30 sec(Use a band or a PVC pipe to increase shoulder mobility.)
5-10 Thoracic Spine Rotations - 30 sec(Enhances upper body mobility necessary for wall ball shots.)

2 rounds

10-15 Slow Assault Bike Pedal - 30 sec(Focus on controlled movements to activate your legs.)
10 Wall Ball Shots (Light Weight) - 1 min(Use a lightweight wall ball to practice form.)

Reduce rep counts and weights slightly to maintain intensity without sacrificing form.

1
calorie assault air bike
Maintain calorie count but reduce intensity slightly.
2
wall ball shots
Reduce weight of the wall ball.
Weight: 16/10 lbs (7.26/4.54 kg)

Significantly reduce weights and reps as needed for movement proficiency.

5 Rounds