Workout: Row & Wall Ball. Type: For Time. Monostructural day. Four rounds of a 500m row into twenty wall balls. The row sets your heart rate, the wall balls keep it there, this is about holding a strong, repeatable effort, not sprinting round one. Keep the wall balls unbroken as long as the reps stay honest. The score is your time. 2 movements across 1 section. Created by Fiz.
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Row & Wall Ball

Monostructural day. Four rounds of a 500m row into twenty wall balls. The row sets your heart rate, the wall balls keep it there, this is about holding a strong, repeatable effort, not sprinting round one. Keep the wall balls unbroken as long as the reps stay honest. The score...

FbyFizPartner
For Timeintermediategrindconditioningmetconrowing
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Format
For Time
Time cap
20 mins
Level
intermediate
The workout

For Time

4 Rounds
FOR TIME
Row 500m
Wall Balls 20 reps @ 9kg
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Row & Wall Ball is a for-time workout by Fiz, built from 2 movements, with a 20 mins cap. It is set at intermediate level.

How to approach Row & Wall Ball

Row & Wall Ball loads the quads, glutes, cardiovascular system and lats hardest. Shoulders, hamstrings and core take a share of the work too.

Row & Wall Ball is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 20 mins cap applies, so anything unfinished at the buzzer is where your score lands.

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How long does Row & Wall Ball take?
Row & Wall Ball runs to a cap of 20 mins.

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