In this workout you spend one minute at each of five stations, resulting in a a five-minute round, after which a one-minute break is allowed before repeating. Athletes will repeat this for 3 rounds. The clock does not reset or stop between exercises. On the call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. Score = total points for all 3 rounds.
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps