Thursday January 29th

1:30 Row
:20/:20 Banded Front Rack Stretch
:20/:20 Pigeon Pose
:20/:20 Samson Lunge stretch
-
2 Sets
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Cossack Squats
:30 sec Row @ increasing Pace
Move to the Rig for Front Rack Lunge Prep
-
4/4 Reps with Empty Barbell
4/4 Reps @ 20-30% of 1RM Front Squat
4/4 Reps @ 30-40% of 1RM Front Squat
-
Put working loads on the Barbell

‍

Strength
Front Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 45-50% of 1RM Front Squat
*These will be performed from the Rack

‍

Workout
"Mercy"
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls

Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
Set 8: 20/15 Calories
* Until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft


‍

Level 2:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft

‍

Level 1:
Every 2:00, Until Failure
*Calorie Row
14 Wall Balls
Set 1: 10/7 Calories
Set 2: 12/9 Calories
Set 3: 13/10 Calories
Set 4: 14/11 Calories
Set 5: 15/12 Calories
Set 6: 16/13 Calories
Set 7: 18/14 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 14/10lb, 6/4kg

‍

Masters 55+:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)

Wall Balls: 14/10lb, 6/4kg, 10/9ft

Goal: Reach Sets 6–8
Time Domain: Variable 12-16 minutes

Stimulus: Progressive aerobic output under leg fatigue with a rising work-to-rest demand
RPE: 9/10

Primary Objective: Complete 5+ rounds of the workout
Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

Workout Strategy
“Mercy” is a classic rising-pressure test where discipline matters more than bravery. Early sets should feel almost too easy and this is intentional. The row must be approached at a sustainable threshold pace that allows you to transition immediately into wall balls without hesitation.

Wall balls should be performed with a steady cadence rather than speed. As calories climb, efficiency becomes critical, smooth strong strokes on the rower, clean wall ball reps, and controlled breathing between reps.

Failure should come from capacity, not from poor decisions. Athletes who stay composed through the early ladder give themselves a chance to survive the later rounds.

Movement Modifications / Adjustments
Row: Reduce Calories / Adjust to Bike or Ski Erg / Use Fixed :45–:60 Effort
Wall Balls: Reduce Reps / Lighten Load / Adjust to Medball Squats

‍

‍

‍