There were three rules:
1. Only one person can do reps at a time (you end up cheering each other on, as a result)
2. Everyone on the team has to do at least 1 rep of every exercise
3. You can't move on to the next exercise until the team has finished all of the reps for the current exercise.
There's obviously strategy in how you break up the reps, since different people are better at different things. For what it's worth, the winning team made everyone do ~20 reps of an exercise, and they just went down the line. Since that may not break it up evenly, anyone who is better at that exercise can volunteer to take the extra rounds of 20. The idea was to keep people fresh enough that they could always do their 20 quickly.
Also, we didn't do a formal warm up. Given that you're trying to bang out reps as quickly as possible, though, it couldn't hurt to stretch out a little bit.
WoD
- 250 push ups
- 250 sit ups
- 250 air squats
- 250 jump box
- 250 lunges
- 250 thrusters
Exercises
- Push ups
Bring your chest to the ground.
Scale down: Do them on your knees - Sit ups
Don’t go past 90 degrees as you sit up. In fact, try to stay at about 45 degrees – it forces your abs to stay contracted, so it works them harder. Notice, you don't have to them in butterfly position (bottoms of your feet touching each other) - Air Squats
Your typical air squat. Make sure that your thighs are at least parallel to the ground (you can squat farther down than parallel, but it's not required). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - Jump box
Since we had people of varying abilities, we actually set up two boxes: one with 6 risers & one with 4 risers. You have to use the tallest one you can. Before you jump on it, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury. We also had a couple of people hold each end, to help stabilize it.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - Lunges
Make sure you go all the way down on your lunges, and alternate legs. Each time you lunge, it's 1 rep (so a lunge on right side & then lunge on left side = 2 reps). If you need extra support as you get tired, you can use your hands to push up off of your lead leg. - Thrusters
Grab two dumbbells - the guys used 15lbs, and most women used 8-10 lbs. Hold the weights up near your shoulders so your knuckles face away from you (this position is often called "racking" the weights). Do an air squat. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders. Bring the dumbbell back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time.
The competition was fun, so grab a few friends & have at it. No matter what, though, have fun with it.
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