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Spartan BC W1D3-4

nach jeffengel

Einstellungen

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Zusammenfassung

  • event_availableSeptember 30th, 2019
  • schedule53 minutes
  • equalizer75 sets,  809 reps
  • fitness_center100788 lbs

1. Burpee

  • Set 1: 12 x 220 lbs
  • Set 2: 10 x 220 lbs
  • Set 3: 8 x 220 lbs
  • Set 4: 6 x 220 lbs
  • Set 5: 4 x 220 lbs
  • Set 6: 2 x 220 lbs
  • Set 7: 1 x 220 lbs

Total: 9460 lbs

2. Pull-up

  • Set 1: 12 x 182 lbs
  • Set 2: 10 x 182 lbs
  • Set 3: 8 x 182 lbs
  • Set 4: 6 x 182 lbs
  • Set 5: 4 x 182 lbs
  • Set 6: 2 x 182 lbs
  • Set 7: 1 x 182 lbs

Total: 7826 lbs

3. Bear row - band resist

  • Set 1: 24 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 16 x 70 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 8 x 70 lbs
  • Set 6: 4 x 70 lbs
  • Set 7: 2 x 70 lbs

Total: 6020 lbs

4. Hand change - band assist

  • Set 1: 24 x 182 lbs
  • Set 2: 20 x 182 lbs
  • Set 3: 16 x 182 lbs
  • Set 4: 12 x 182 lbs
  • Set 5: 8 x 182 lbs
  • Set 6: 4 x 182 lbs
  • Set 7: 2 x 182 lbs

Total: 15652 lbs

5. Plyo push ups

  • Set 1: 12 x 220 lbs
  • Set 2: 10 x 220 lbs
  • Set 3: 8 x 220 lbs
  • Set 4: 6 x 220 lbs
  • Set 5: 4 x 220 lbs
  • Set 6: 2 x 220 lbs
  • Set 7: 1 x 220 lbs

Total: 9460 lbs

6. Plank sandbag pull

  • Set 1: 24 x 75 lbs
  • Set 2: 20 x 75 lbs
  • Set 3: 16 x 75 lbs
  • Set 4: 12 x 75 lbs
  • Set 5: 8 x 75 lbs
  • Set 6: 4 x 75 lbs
  • Set 7: 2 x 75 lbs

Total: 6450 lbs

7. Smash ball OH throw

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 6 x 50 lbs
  • Set 5: 4 x 50 lbs
  • Set 6: 2 x 50 lbs
  • Set 7: 1 x 50 lbs

Total: 2150 lbs

8. Hanging knee raise

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 6 x 100 lbs
  • Set 5: 4 x 100 lbs
  • Set 6: 2 x 100 lbs
  • Set 7: 1 x 100 lbs

Total: 4300 lbs

9. Abs

  • Set 1: 50 x 75 lbs
  • Set 2: 50 x 75 lbs

Total: 7500 lbs

10. Bear hold

  • Set 1: 24 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 16 x 100 lbs
  • Set 4: 12 x 100 lbs
  • Set 5: 8 x 100 lbs
  • Set 6: 4 x 100 lbs
  • Set 7: 2 x 100 lbs

Total: 8600 lbs

11. Squat hops

  • Set 1: 12 x 220 lbs
  • Set 2: 10 x 220 lbs
  • Set 3: 8 x 220 lbs
  • Set 4: 6 x 220 lbs
  • Set 5: 4 x 220 lbs
  • Set 6: 2 x 220 lbs
  • Set 7: 1 x 220 lbs

Total: 9460 lbs

12. Push-ups

  • Set 1: 50 x 130 lbs
  • Set 2: 43 x 130 lbs
  • Set 3: 14 x 130 lbs

Total: 13910 lbs