WEDNESDAY

Warm-Up: 

2:00 Cardio Choice

10 Banded Pull-aparts (red)

10 Alternating V-Ups

10 Banded Pendlay Rows (red)

10 V-Ups

10 Banded Pushups (red)

10 Hollow Rocks

Bench Press

Build Up sets

3 reps @ 40%

3 reps @ 50%

3 reps @ 60%

3 reps @ 70%

Strength

Bench Press

Every 2:00 minutes x 4 Sets

5 Reps @ 78%

3 Reps @ 85%

3 Reps @ 87%

3+ Reps @ 92%

% of 1RM Bench Press

Conditioning

Fitness

Every 5 mins (4 Sets)

15 Wall Balls

7/7 Single Arm DB HC & Jerk

20 Ab-mat Sit-Ups

Dumbbell: 17.5/10kg

Wall Ball: 6/4kg

Performance

Every 5 mins (4 Sets)

20 Wall Balls

10/10 Single Arm DB HC & Jerk

30 Ab-mat Sit-Ups

Dumbbell: 22.5/15kg

Wall Ball: 9/6kg

Coaching Notes, Strategy, and Goals

This is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 4 sets. The goal is to move with consistency, minimise transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3 mins per Round

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE: 8/10

Primary Objective: Maintain as close to 4:00 a round as possible

Secondary Objective: Pick-Up the pace in the final round

Key focus areas:

• Manage breathing and leg fatigue on wall balls early

• Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

• Treat sit-ups as fast but controlled movement, not a full recovery