Wednesday the 9th of September, 2009


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.


Slim Biscayne said...

that guy in the green shorts looks like he hasn't fully recovered

Adam said...

FGB task style, 20 reps per station. (burpees in place of last set of rows)

Interesting that it took about the same amount of time, 17 minutes. Forces you to push your weaknesses (SDLHP) and doesn't let you take as much advantage of your strengths. 20 Row calories takes some serious time.

Anyone up for FGB, tabata style next week?

Slim Biscayne said...

@Adam - you love Tabata!!!

dibo said...

subbed SDHP WITH DL 135LBS.
subbed wall ball w/ med ball clean
push press with ab mat situp

rows 14,14,20

318 1 rep better than last time

Adam said...

You are right, I really do love Tabata. Tell me a better way to spend 16 minutes.

Nice work, Dibo.

Wesley said...

FGB Rx- 242, blah.

sleep will come real easy tonight.

Yamakoa said...

336. It leaves up to its name. Dan ring the bell. First time.

K2 - 226 First time.

PANOS said...

347 Rx

Ouch.. Mommy!

Quads are fried. First all out blitz since I have been back. Score is down from the last time. Looking forward to doing it again at the FGBIV challenge.

PANOS said...

Green shortz needs more rest.

DM said...

342 Rx
Down from 377 last time.
Should've rested.