Choose a partner. In this workout one athlete works at a station for a minute. At the end of that minute the first athlete rests and the second works at that same station. After both have athletes have completed the station they proceed to the next station immediately for best score. The clock does not reset or stop between exercises. One point is given for each rep.
Box jump, 20 inch box
Supine Ring Pull Ups
Kettlebell swings, 1 pood
Walking Lunge
Back extensions
Knees to elbows
Push press, 45 pounds
Burpees
Wall ball shots, 20 pound ball
Post reps completed to comments
Do each station for one minute, then one minute rest. Continue until completed all stations:
Box jump, 20 inch box – 18 rep
Jumping Negatives – 23 rep
Kettlebell swings, 35lbs – 21 rep
Walking Lunge – 30 rep
Back extensions – 34 rep
Sit ups w/ no weighted feet – 34 rep
Push press, 45 pounds – 30 rep
Burpees – 9 rep
Wall ball shots, 20 pound ball – 16 rep
Total Points = 215
each exercise 1 min, then 1 min rest. 3 rounds.
row: 11-12-12
situps on floor: 22-23-24
18lb KB swings American style: 29-31-33
total = 197
Box Jump, 20 inch box- 24 reps
Juping Negatives- 53 reps
Kettlebell Swings 35lbs- 31 reps
Walking Lunge- 33 reps
Back Extensions- 39 reps
Knees to Elbows- 22 reps
Push Press- 28 reps
Burpees- 14 reps
Wall Ball Shots 20lbs- 18 reps
Total= 262
Box Jump, 20 inch box- 25 reps
Juping Negatives- 34 reps
Kettlebell Swings 35lbs- 25 reps
Walking Lunge- 31 reps
Back Extensions- 26 reps
Knees to Elbows- 13 reps
Push Press- 39 reps
Burpees- 18 reps
Wall Ball Shots 20lbs- ?(No Numbers)
Total – 211
If I remember correctly I had about 24wall-balls. That would be an estimated Total of 235