In “modern times” (the last 10 years or so) I’ve not really played with a medicine ball. There are a few at the local Y, they’re always tucked away in the same corner. They seem ignored. This morning was going to be different.
The biggest one in the pile is 12#, so I grabbed it and headed to the otherwise empty basketball gym with my friend and workout partner, Marathoner.
- 30x Wall Ball / Burpee Combo
- P1:
- Squat w/ medicine ball in hands
- Jump up and throw ball at a point on the wall about 2 meters away and about 3-3.5 meters up
- Catch ball off the bounce
- Throw ball to P2, about 2 meters away
- P2:
- Burpee
- Catch medicine ball
- Switch. Repeat.
- 2x Throw & Chase, Down & Back
- Throw the medicine ball in one of various ways:
- Granny Throw
- Backward Overhead
- Ball Slam
- 1-Arm Hook Shot (like a basketball hook shot but more up and WAY more hip)
- etc
- Chase and Catch the ball before it bounces twice on the floor
- Repeat to end of gym. Turn around. Come back.
It’s fun to throw things. =)
Ben, of “Bodies by Ben”, (here is a fantastic story of someone who, apparently, gave “Bodies by Ben” a try sometime last spring.) …where was I? Oh, yes. So, Ben, of “Bodies by Ben” came in just as Marathoner was completing his 2nd trip across the gym. Poor Ben almost got flattened by a flying 12# medicine ball. That was funny.
With medicine ball throwing out of the way, and the “Bodies by Ben” class filling up the gym, it was time for some rowing.
- Rowing
- 1km @ 2:30/500m pace
- 1km @ 2:15/500m pace
- 3x ½Tabata Rowing
- 4x
- 20 sec. Work
- 10 sec. Rest
- 2:00 Rest
That’s 12x 20 sec. work periods. My distances for each were:
- 108m
- 104m
- 99m
- 93m
- 101m
- 95m
- 89m
- 87m
- 98m
- 95m
- 89m
- 86m
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