Workout

Joe Scali’s Workout of the Week

July 21, 2022 by
Photo Credit: Instagram @scalifit
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Today’s workout is programmed by two-times Games athlete Joe Scali. The former Cornell University ice hockey player competed as an individual at the 2015 Games before teaming up with fellow Canadians at the 2019 Games on the PRO1 team that finished ninth. You might also recpgnize Scali from the Morning Chalk Up’s Instagram comments section as he’s known for his hilariously honest comments. He and his wife, Sharan own and run Semiahmoo Athletic Club in Surrey, British Columbia where he programs and coaches.

  • Joe Scali
    18-Minute AMRAP
    80/60 Cal Row
    60 Wall Balls (20/14 LBs)
    40 Deadlifts (185/135 LBs – 84/61 KGs or 35% of 1RM)
    20 Burpee Box Jumps (24/20 inches)
    Time Cap: 18 minutes

Scaling Options:

  • Rowing – Lower Cals to 60/45
  • Wall Balls – Lower weight to 14/10 or 12/8 LBs
  • Deadlifts – Lower weight to 135/95 LBs or lower reps to 20 and weight to 95/65 LBs
  • Burpee Box Jumps – Lower height to 20 inches. Lower reps to 10 and do step-ups and step downs.

Some advice from Joe: “My score was 1+187. Here is what I did and you should not do. Go full-send on rower first round, unbroken wallballs first round, big first set on deadlifts. I did 30 unbroken. When I got to the first round of burpees I was peeling myself off the ground. The second round was just trying to survive and damage control from going full send on the rower and trying to go unbroken for as long as possible. What you should do is break up reps early with short rest so you can move through the burpees at not sloth speed and you are able to move the rower faster in the second round.”

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