W.O.W #6 “Santa Cruz”

By Wayne “Scrapper” Fischer

Don’t be misled by the subtle appearance of this workout. It’s very tough, and has the ability to challenge you on multiple levels.

Progress through each exercise with no rest.

Take a :60 rest after each round.

Record your total number of rounds completed and the overall completion time.

Push yourself on the next run-through and see if you can improve your time. Be aware of individual areas where you can shave seconds off your workout. Transitions between exercises and times on the Concept 2 & Versa Climber machines are 2 of the most obvious.

Good luck and train hard!

Santa Cruz
EXERCISE REP COUNT
VersaClimber OR Concept 2 Rower : VC: 250ft. C2: 500m
Overhead Lunges (KB or DB) : x30
Wall Ball Toss : x20
Hanging Knee Raises : x15


Perform 3 to 5 rounds for time

Note: “KB” and “DB” refer to Kettlebells and Dumbbells, respectively

TAKU’s NOTE: This is one of many Workouts of the Week that we create at Hybrid Fitness. If you are feeling hammered when your done, be sure to let Scrapper know.

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

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