30 Minute Running Clock
Friday, May 8th, 2026
Mixed Modal//Workout
Rx
30 Minute Running Clock 30 Rounds 5 Wallballs 4 Ring Rows 3 Burpees Remainder time Row for max meters
Level 2
L2: Wall balls: 16/12 to 9-10ft. Ring rows: same. Burpees: step-down/step-up as needed. Row: same.
Level 1
L1: Wall balls: 10/8 or DB thrusters. Ring rows: same. Burpees: up-downs or step-back burpees. Row: reduce to calories (8/6) each round if needed.
Stimulus: Long mixed-modal grind. Keep rounds quick and consistent; row becomes the limiter. Goal: stay under control for 30 rounds; keep wall balls unbroken early; minimize transition time.