Nick Mathew’s Workout of the Week

July 20, 2023 by
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Today’s workout is programmed by 2022 CrossFit Games Rookie of the Year, Nick Mathew. He is also the Head Coach and General Manager of CrossFit Minnetonka, and a Built For Athletes ambassador. Mathew will be taking the competition floor in Madison for the second in just about two years.

Nick Mathew

For Time:

3 Rounds

  • 21 Wall Balls 20/14 pounds, 11/10-foot target 
  • 15 Chest-to-Bars
  • 9 Burpee Box Jump Overs 24/20-inch

-rest 2:00-

1 Round

  • 63 Wallballs 20/14 pounds, 11/10-foot target 
  • 45 Chest-to-Bars
  • 27 Burpee Box Jump Overs 24/20-inch

Scaling Options: Athletes can adjust the wall ball target to 10/9-feet and the chest-to-bar to chin-over-bar pull-ups. Further modifications can involve using bands to assist the pull-ups, dropping the wall ball weight, or lessening the rep scheme to 18-12-6 and 54-36-18. 

Advice from Nick: “Aim for the wall balls to be completed in bigger descending sets to avoid standing around looking at the ball–be sure to scale the weight accordingly. 

Pull-up capacity is determined by the individual but aim to complete section one in 1-3 sets, and then a consistent rep scheme that chips away through section two. 

My best advice on burpees is to stick to a cadence each rep where you don’t need to stop. No speeding up or slowing down, just a smooth pace to finish.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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