Here's a great one for you to try. It will kick your butt and make you feel like you got hit by a Mack Truck when you're done.
I love it!
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. This can be done 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. Concept2 Row Machine- 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.