26.1 is…Wall Balls & Box Work
Workout:
For time (cap = 12 minutes):
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
RX: Wall ball at 20/14 lbs to 10/9 feet, and Box at 24/20 inches
Scaled: Wall Ball at 14/10 lbs to 10/9 feet; can do Box step-overs
See the full standards and all options here.
Logistics:
Sign up on MindBody like you normally would! We'll partner up and run 2 heats per class. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on. If you’d like to officially enter, you can do that here.
Strategy:
Wall Balls:
Standard: full depth squats and the middle of the ball hitting above the target height. Start the workout with the ball on the ground and set your box at least 10 feet away from your wall ball station.
If you want to get far, unbroken or big sets of wall-ball shots are the name of the game. If you are going to break, plan ahead so you’re resting before failure and you can keep the break short.
Advanced athletes: as you are performing your wall-ball shots, focus on actively pulling yourself to the bottom of each squat to increase the cycle rate.
For less-experienced athletes or those for whom wall-balls are challenging: know yourself and manage your sets accordingly. Big sets are great, but not at the risk of frequently taking long-winded breaks. Consider sets of 10-20 reps with short breaks.
Box Jump-Overs
Standard: everyone must step down! RX athletes must jump up; scaled athletes have the option to step up also.
Make sure you test out your footwork during warm-ups, so you can be smooth with the jump up – step down. You can face any direction and don’t need to stand up all the way at the top.
For advanced athletes, these should be quick. As soon as you step off the other side, you should be jumping back to the top of the box. In other words, don’t linger on the ground.
For everyone else: pace yourself and be cautious of moving too quickly and spiking your heart rate. Steady through here, aiming to not stop.
Note: there is a tiebreak time after each set of these (and the step-overs), so push a little at the end of the round if you’re getting to the end of the 12 minutes.
Med-Ball Box Step-Overs
Standard: no resting the ball on your thighs or pushing off of your leg with your free hand.
Use these as an opportunity to breathe and prepare for the next movement.
Don’t forget to switch arms that hold the ball, either once in the middle of each set or between sets.
Pacing
Don’t go out too hot. The beginning of the workout can be a trap and the jumping between the wall ball sets will really spike your heart rate.
Break on purpose, before you need to break, especially on the wall balls. Intentional sets with short breaks will get you much further than big sets and long breaks.
Decide your wall ball plan in advance, knowing yourself and what you’re comfortable doing consistently.
Find a rhythm on the box jump-overs and med-ball step-overs and just keep moving.
Scaling
We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the wall balls at the RX weight, do it! If you hit the wall on them (pun intended!) but want to keep doing the workout, tell your judge you’re done with the RX version and switch out whichever movement is limiting you.
Here’s to our first week of having fun, cheering on your friends, and challenging yourself.