Workout Challenge – Benefiting the MidOhio Food Bank

Operation Feed HUNGER GAMES fitness challenge              

WORKOUT:  1*

For time, complete rounds of 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• Deadlift (male 95 pounds / female 65 pounds)
• Burpees

Follow each round with 55 jump rope (substitute jumping jacks)

(Max time 15:00 minutes)

WORKOUT:  2*

Complete 3 rounds

200m Row

20 Push-Ups

20 Wall Ball Shots to 7’ target  (male 14-pound med ball / female 12-pound med ball)

(Max time 15:00 minutes)

WORKOUT:  3*

Perform 3 Rounds

.15 Treadmill Run @ 15% incline

15 body weight squat to deck

15 KB Swings          (male 35-pound / female 25-pound)

(Max time 15:00 minutes)

WORKOUT:  4*      Stairway to Hell & Back!    

Perform 15 reps of each exercise followed by designated stair run

Men: (KB Swing = 50lb, Thruster = 25lb DB, KB Clean/Press = 35lb, Wall Ball = 20lb med ball)

Women: (KB Swing = 25lb, Thruster = 15lb DB, KB Clean/Press = 15lb, Wall Ball = 12lb med ball)

 Burpee                                           Stair run – 2^nd floor

Kettle Bell Swing                        Stair run – 3^rd floor

Thruster                                        Stair run – 4^th floor

Kettle Bell Clean & Press          Stair run – 5^th floor

Push-ups (Hands Release)       Stair run – 6^th floor

Wall ball Shots                             Stair run – 6^th floor

Burpee                                           Stair run – 6^th floor

Kettle Bell Swing                       Stair run – 5^th floor

Thruster                                       Stair run – 4^th floor

Kettle Bell Clean & Press         Stair run – 3^rd floor

Push-ups (Hands Release)     Stair run – 2^nd floor

Wall ball Shots

Max time 30:00 minutes

*This is a very intense workout and should not be attempted

without sufficient conditioning. Adjust reps, weight and

number of steps climbed as needed to work up to the full

program.

See a staff member or Trainer for explanation of exercises