In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Damn I wish I could have done this with you guys. I wanna hear some results. Bill(s)? Let’s here ’em…
I’ll probably hit this up while i’m at home this weekend. My PR was the first time I did this in July 08′ with 325. All 3 other times I was beat down going into it, with my low score being 253.
Bill J and Mark gave all they had on this one with 151 and 209 respectively.
Nice! Its an asskicker for sure. my cocky sidenote is that my wall-balls were 23# and box jumps were 24″ on my PR