Monday the 20th of July, 2009

"Fight Gone Bad"

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. We've used this in 3 and 5 round versions. 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 athletes 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.


Wesley said...


251 pts.

definitely not my best effort.

finished with pushups

DM said...

377 Rx
First time with a rower. Tough as nails as always.

dibo said...

sunday: 4 mile trail run on beach.

3x 15 min indoor soccer games with 15 min break in between. sore as hell on monday.

will try to make up FGB workout today.

PANOS said...
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PANOS said...

361 Rx