Workout: Race Shakeout. Type: For Time. Two days out. An easy 2km run to open the legs and twenty wall balls to remind the shoulders what's coming, nothing more. Keep the run conversational and the wall balls smooth. Then rest, hydrate, and let the excitement build. You're ready. The score is total time. 2 movements across 1 section. Created by Fiz.
FizHybrid Race

Race Shakeout

Two days out. An easy 2km run to open the legs and twenty wall balls to remind the shoulders what's coming, nothing more. Keep the run conversational and the wall balls smooth. Then rest, hydrate, and let the excitement build. You're ready. The score is total time.

FbyFizPartner
For Timebeginnertaperrecoveryrunning
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Format
For Time
Time cap
20 mins
Level
beginner
The workout

For Time

Openers
FOR TIME
Run 2km
Wall Balls 20 reps @ 9kg
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Race Shakeout is a for-time workout by Fiz, built from 2 movements, with a 20 mins cap. It is set at beginner level.

How to approach Race Shakeout

Race Shakeout loads the quads, glutes, cardiovascular system and calves hardest. Shoulders, hamstrings and hip flexors take a share of the work too.

Race Shakeout 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.

Questions

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How long does Race Shakeout take?
Race Shakeout runs to a cap of 20 mins.

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