• RoadieFit



50 Jumping Jacks

10 Air Squats

10 Step ups

10 PVC Strict Presses



Wall Balls

Box Jumps


At 3…2…1…Go! You will start performing 21 Wall Balls. Next, you will do 21 Box Jumps. After that 15 of each movement and then, 9 of each movement. Your score is the time it takes to complete all the reps for reach movement.


The weight for the Wall Balls should be no more than a 20 lb med ball for Dudes and 14 for Chicks. You can sub out the Med Ball with many things as long as what you're throwing has some weight to it. For example, a basketball would work but really isn’t quite heavy enough. If you can't find something comparable to use, you can change the movement to a thruster and still get all the sexy you’re looking for.


The intended stimulus for this is close to a sprint. These are all big movements and take a few seconds and maybe even a few breaths to complete so don’t rush it. Find yourself a good pace you can move steadily at and then, push that pace a little bit. Especially on the “9” round. We don’t break on the “9” round.

Scales and Modifications

For the Box Jumps, a lot of things will work. Just make sure you try a few reps out and see how it behaves. Also, we don’t want you above 24” for bros and 20” for….. ladies.

We have a lot of things flying through the air today so please make sure everything is safe and tested out. We do not want a Med Ball hitting you in the face or you missing a box jump. Warmup, try out those movements and then get after it!

Do work.

Let's Get It!!!

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