5 rounds of:
1 min row (count calories)
1 min thrusters 45/65 (count reps)
1 min box jumps (count reps)
1 min KB swings 35/53 (count reps)
1 min DB press jacks 15/20 ea. (count reps)
Rest 1 min between each round.
The clock does NOT stop between exercises.
Count total reps - add to total calories (from rowers) and post total to comments.
Workout Notes:
It is tricky to get the most out of the 5 rounds this workout calls for. Generally, we are programmed to work at a certain pace here at GPP. That pace seems to innervate and carry over to this workout. The thing is, this workout is meant to go at a much higher pace than what you might expect. A more constant pace. With Less rest. Since the rests are programmed into this workout, you won't need them during. OK, you'll need them - but you'll get more benefit if you don't take them.
To do this one right, be looking ahead to where you need to go next. Do reps ALL THE WAY to the bell, then sprint to the next area and begin doing reps immediately. If you look at the clock (after your first rep) to see that 20 seconds have gone by already - you've missed fully 20% of this workout. Yep, that's an entire round of a 5 round workout.
The “Championship Match” designation is because in an MMA fight, which this workout is thought to simulate, you’d go 5 rounds instead of only 3.
Over 40? Try OG box jumps.
Adapted from a Crossfit.com workout.
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