Tuesday Running + Wall Balls
Please warm up with a 10 min erg exercise of your choice.
Workout
| Set | Reps | Distance per rep | Total distance (set) | Rest between reps | After set |
|---|---|---|---|---|---|
| 1 | 4 x | 800m | 3,200m (3.2 km) | 90 sec jog | 20 wall balls |
| 2 | 3 x | 600m | 1,800m (1.8 km) | 75 sec jog | 20 wall balls |
| 3 | 2 x | 400m | 800m (0.8 km) | 60 sec jog | 20 wall balls |
| 4 | 1 x | 200m | 200m (0.2 km) | — | 20 wall balls |
| Total | 10 reps | — | 6,000m (6.0 km) | — | 80 wall balls
Here are some pacing splits - choose the one suited to your pace and goal. Please remember you will experience a slight drift in times as you become tired so these are splits in an ideal situation with no drift.
| Run Distance | 4:00/km pace | 5:00/km pace | 6:00/km pace |
|---|---|---|---|
| 800m | 3:12 | 4:00 | 4:48 |
| 600m | 2:24 | 3:00 | 3:36 |
| 400m | 1:36 | 2:00 | 2:24 |
| 200m | 0:48 | 1:00 | 1:12 |
Posted May 12, 2026, 8:15 AM UTC
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