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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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

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.

9 Responses

  1. Gator

    OMG…there’s a FGB Fundraiser?? Ah…there it is…I see it now. My memories of today will be etched forever in my long lost love of the impossible. My first FGB — happy to say I can now kinda cross that one off the list! thanks to Stacey (one of our newest members from Xfit Boulder!!!) she pushed me to finish…no mercy even with my “scaled” version. Thank you and Welcome to Roots!!!!

  2. TYD

    There is a five-round version?!? o_O <— That's my perishing thought face.

    On a more serious note, is it considered contrary to the spirit of the WOD to pace oneself? Obviously it's critical to adjust one's effort to match the pace of a fight, in a real fight, but I imagine that the best possible score in this WOD probably involves easing off the intensity in one's weaker moves and pushing out the reps in one's stronger/faster exercises. Thoughts?