QiFit

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:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
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.

50 reps of each:
Box Jump
Jumping Pull-ups
Dumbbell Swings (35/25)
Steps, Walking Lunge
Knees to Elbows
Push Press
Back Extension
Wall Ball
Burpees
Double Unders

3 rounds for time:
30 Squat Cleans (#95/#65)
30 Pull-ups
Run 800 meters

21-15-9 reps of:
Thruster (#95/#65)
Pull-ups

Every other minute for 20 minutes:
3 Power Clean
5 Towel Pull-ups
20 Sit-ups

Do a tabata interval of each:
Row
Lateral Hurdle Jump
Pull-up
Burpee
Double Under

Rest 1 minute between exercises.

Practice Kipping Pull-ups for 15 minutes

For time:
50 Sumo Deadlift High Pull (SDHP)
10 Push-ups
30 SDHP
30 Push-ups
10 SDHP
50 Push-ups

Press, 3 rep
Between each set do an L-sit

With a partner alternate rounds for 20 minutes:
5 Press (75%)
10 Jump Squats
20 Double-Unders

For time:
Run 1 mile
Row 500 meters
Plank Hold

For reps:
Push-ups
Pull-ups
Squats
Sit-ups

Perform each of the seven events to the best of your ability. Rest as needed in between.

Bench Press 5-5-5 reps

For time:
Run 1 mile
10 Burpees
20 Pull-ups
30 Sit-ups
40 Seconds Handstand
50 Push-ups