Workout of the Day
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Subscribe
Notify me of
guest
39 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Erik - Stockholm
Erik - Stockholm
April 13, 2015 1:54 am

Did it by myself with emulated rest between.
Got workout stupid and forgot to count rds. But aprox. 6 ?
E

Joan D
Joan D
April 11, 2015 4:05 pm

Back squat 5×5 for strength

Then solo wod cause Odette is resting
So did it resting to the next minute, so basically
Ran 400 meters at 2 minute pace, rested till 3 min mark, then pullups took about 20-24 seconds rested to 4 minute, wall balls almost no rest, maybe a few seconds…all rounds completed at 5 minute mark

6 rds total solo

wavatar
Michele Vieux
April 11, 2015 5:12 pm
Reply to  Joan D

Awesome job, Joan!

Jeremy R
Jeremy R
April 11, 2015 6:19 pm
Reply to  Joan D

Nice work!!! I think the altitude adjustment is behind you! N

Joan D
Joan D
April 11, 2015 8:37 pm
Reply to  Jeremy R

I wish bro, I just took it easy on the run

Bz
Bz
April 11, 2015 2:34 pm

6 rounds +run and 20 pull ups,Done with Brooke she used band for pull ups

wavatar
Michele Vieux
April 11, 2015 5:11 pm
Reply to  Bz

All right! A training partner!

Jon S
Jon S
April 11, 2015 10:20 am

Solo at home. 60s rest after each exercise. 4 + 400m + 20 PU + 20 WB. PU UB. WB 30, 30, 20/10, 20/10, 20.

wavatar
Michele Vieux
April 11, 2015 10:35 am
Reply to  Jon S

Nice, Jon!

Jeremy R
Jeremy R
April 11, 2015 12:32 pm
Reply to  Jon S

Nice work Jon!!! Looks like you were about 1 min ahead of me. Great work. I had to break up the pull ups but WB unbroken.

Jon S
Jon S
April 11, 2015 12:44 pm
Reply to  Jeremy R

Yeah I was the exact opposite. Great job man.

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 10:12 am

Had to go solo, so added rest period to mimic partner work.
For 30:00:
Run 400, rest :60
30 WB, rest :60
20 pullups, rest :60

WB and PU unbroken. Turnover slowed considerably at end.

wavatar
Michele Vieux
April 11, 2015 10:35 am

Glad you made it work! Do you usually train alone?

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 12:16 pm
Reply to  Michele Vieux

I do. Usually train at 5am during week. Not a lot of volunteers to join at that time. Ha!

Jeremy R
Jeremy R
April 11, 2015 1:57 pm

That is a challenge. Hopefully you will keep posting up your scores!

Jeremy R
Jeremy R
April 11, 2015 12:33 pm

Nice work Mike!!! How many rounds? Must have been close to 5.

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 12:39 pm
Reply to  Jeremy R

Thanks, Jeremy. Yes, I completed 5 rounds of the run and WB. The running became closer to a brisk walk in 4th and 5th…

Jeremy R
Jeremy R
April 11, 2015 8:46 am

Runnning solo on this one.

4 rounds + 400m + 15 pull ups

pull ups unbroken, 15/5, 10/5/5, 15
WB unbroken

i am not sure I could have gained much ground on anything. I suppose I could have always ran faster…

wavatar
Michele Vieux
April 11, 2015 10:07 am
Reply to  Jeremy R

Transitions?

Jeremy R
Jeremy R
April 11, 2015 12:35 pm
Reply to  Michele Vieux

Maybe the WB transition. I can do them forever, just not quick. I blame it on being tall. Hopefully that is a good excuse

Joan D
Joan D
April 11, 2015 5:48 pm
Reply to  Jeremy R

I thought the taller you are the faster your WB should be, I mean you are only 12 inches away from the target hahahaha

Jeremy R
Jeremy R
April 11, 2015 6:21 pm
Reply to  Joan D

That part is true, but my hips have a long way to travel down too.

Joan D
Joan D
April 11, 2015 8:39 pm
Reply to  Jeremy R

Just messing with you, we gotta work with what we got, and everytime I do WB that freaking target looks so far away, but then I see a wod with deadlifts and is all good, which by the way I haven’t seen a wod with DL in a while

Forrest Hunt
Forrest Hunt
April 11, 2015 8:32 am

7 rds plus 300 meters with partner

I manage 4 sets of 20 pullups unbroken
2 sets UB wall balls then 23/7

Jeremy R
Jeremy R
April 11, 2015 8:47 am
Reply to  Forrest Hunt

Nice work on the pull ups Forrest!!! Were they butterfly or kipping?

Forrest Hunt
Forrest Hunt
April 11, 2015 11:38 am
Reply to  Jeremy R

Kipping. I have yet to figure out how to butterfly. Any tips or video recommendations?

Jeremy R
Jeremy R
April 11, 2015 1:58 pm
Reply to  Forrest Hunt

I don’t have any tips, however @michelevieux:disqus I am sure does!!!

Joan D
Joan D
April 11, 2015 5:46 pm
Reply to  Forrest Hunt

Butterfly puts alot of strain on your shoulders, be careful when practicing butterflies, make sure your shoulders can take the stress

wavatar
Michele Vieux
April 11, 2015 10:07 am
Reply to  Forrest Hunt

Woo hoo! Nice teamwork!

Brian Sink
Brian Sink
April 11, 2015 8:26 am

6 full + 400 + 11 pull-ups with Greg. I Started without a band but had to use the band after the first round. Did with Greg

Jeremy R
Jeremy R
April 11, 2015 8:47 am
Reply to  Brian Sink

Nice work Brian & Greg!!

wavatar
Michele Vieux
April 11, 2015 10:07 am
Reply to  Jeremy R

For sure!

Kimmi
Kimmi
April 11, 2015 8:15 am

6 full rounds – done with a partner, pull-ups with band

wavatar
Michele Vieux
April 11, 2015 10:07 am
Reply to  Kimmi

Nice!

Greg
Greg
April 11, 2015 7:02 am

6 full + 400m + 11 pullups Rx with Brian Sink

wavatar
Michele Vieux
April 11, 2015 10:07 am
Reply to  Greg

Go team!

Jon S
Jon S
April 11, 2015 3:48 am

Suggestions on doing this solo? I was thinking 60s rest between exercises.

wavatar
Michele Vieux
April 11, 2015 7:04 am
Reply to  Jon S

Yeah, I’d say rest 60-90 seconds after each exercise.

Jeremy R
Jeremy R
April 11, 2015 8:50 am
Reply to  Michele Vieux

I rested 60 seconds between exercises. For a brief moment I was going to go full numbskull and not rest. Then I thought better of it and thought about the intent of the WOD. It wasn’t a long slow grind, the intent was tabata’ish style WOD.

Scroll to Top