02 July 2018 – WOD


A) Conditioning: Cardiac Output

* This is the last week in this series of progressions for the Cardiac Output workouts, it's a biggie.

For 50 minutes, with a partner alternate between:
Row or bike
350m Run
At minutes 10:00, 20:00, 30:00 and 40:00 each partner must complete a max set of wall balls (9/6 kg) (40 reps max)

* After each 350m run the partners switch over
* Move at a easy, sustainable, conversational pace
* If using a HR monitor aim for 60-80% of your max HR, you may exceed this on the wall balls, but aim to bring it back under control ASAP.