50 Ronins And A Heavy D-Ball

MUSCLE-UP 7: Actually it was 47 ronins in the famous samurai revenge story, but who cares, plus we have to take the inflation into consideration…

…or I might just refer to another vendetta, what do you know? The point is that a ronin, the most determined warrior of all samurais does not stop, just keeps on going – like you do today. The D-Ball is not a subject of interpretation.

Intensity: Moderate/High/Extreme
Volume: Light/Heavy/It’s a Joke 
Strategy: Pace It/Max-out/Mixed

This time you want to run all exercises as fast as possible as no heavy weights, not even too demanding body weight exercise got into the WOD. Make use of it, train for light, flexible and explosive movements.

Contents

Video Instructions

Team Workout

Individual Workout

Check your profile, before you start!

Targets & Punishments

Your full training program

Video Instructions

Team Workout – 2 Rounds of…

Station 1: 5-min Time Cap

50-cal Row+
50 Wall Balls
2 athletes can share as they want
Finish as fast as possible

Foodettes♀: 1×6 kg / 1×14 lbs
Foodies :  1×9 kg /1×20 lbs

Station 2: 5-min Time Cap

150 Ball Slams
2 athletes can share as they want
Finish as fast as possible

Station 3: 5-min Time Cap

50 Burpees-to-Plate +
50-cal Ski Erg
2 athletes can share as they want
Finish as fast as possible

Station 4: 5-min Time Cap

50-cal Bike
30 D-Ball Over-the-Shoulder
2 athletes can share as they want
Finish as fast as possible

Individual Workout – 2 Rounds of…

Just half the numbers, but keep the 2 rounds.

Station 1: 2.5-min Time Cap

25-cal Row+
25 Wall Balls
Finish as fast as possible

Foodettes♀: 1×6 kg / 1×14 lbs
Foodies ♂:  1×9 kg /1×20 lbs

1-minute rest

Station 2: 2.5-min Time Cap

75 Ball Slams
Finish as fast as possible

1-minute rest

Station 3: 2.5-min Time Cap

25Burpees-to-Plate+
25-cal Ski Erg
Finish as fast as possible

1-minute rest

Station 4: 2.5-min Time Cap

25-cal Bike
15 D-Ball Over-the-Shoulder
Finish as fast as possible

Check out the assessment post in this blog before you start.

Targets

This workout demands a lot even from Aces. If you are a Queen or a King, probably you will not finish Station 2 and 3 within the given time frame, but you should definitely aim at finishing Station 1 and 2. Dames and Jacks should finish Station 1 and use all the other stations as an AMRAP workout.

Bon Appétit for the dinner in hell!

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