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. There will be a total of 3 rounds. The stations are:
1. Wall-ball:10 ft target. (Reps)
2. Sumo deadlift high-pull: (Reps)
3. Box Jump: (Reps)
4. Push-press: (Reps)
5. Row: (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.
Workout Levels: There are 2 levels for Men and Women
Level 1 Men
75lb Push Press
75lb Sumo Deadlift High Pull
20” Box Jump
20lb Wall Ball Shots
Row (for calories)
Level 1 Women
45lb Push Press
45lb Sumo Deadlift High Pull
20” Box Jump
14lb Wall Ball Shots
Row (for calories)
Level 2 Men
55lb Push Press
55lb Sumo Deadlift High Pull with Kettlebell
15” Box Jump
14lb Wall Ball Shots
Row (for calories)
Level 2 Women
35lb Push Press
35lb Sumo Deadlift High Pull with Kettlebell
15” Box Jump
10lb Wall Ball Shots
Row (for calories)