Three Rounds of:

Wall ball, 10 ft target
Deadlift high-pull
Box jump on 20″ box
Push press (32.5kg Men/15kg Women)
Row (Calories)

Rest 1 Min

This workout was originally designed for UFC Champion BJ Penn. The format is intended to simulate the demands of a 3 x 5 minute round cage fight. 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. This event calls for 3 rounds. 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.

Post Results to comments

Alex – Ground & Pound