Wednesday, October 19, 2011

Event #1

Due to a few different requests we will be making a couple very slight changes to workout number one. The workout will now be a Team Fight Gone Bad. This is an AWESOME workout and could only be made better by having a couple of teammates pushing through it together. Here are the logistics of the workout...


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:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. 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.

Here are videos for the movement standards:


Sumo Deadlift High-Pull

Box Jumps (20")

Push Press


There it is! Workout #1 is ready to roll and those of you who are not familiar with the movements should check those videos out and practice. We will review the standards again before we start the workout. Workout #2 will be posted later today!

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