4 – Spooky Dare
39,95 €
Complete the following movements:
- 1500 sit ups
- 750 Burpees
- 500 Overhead squats
- 250 Thrusters
- 125 Handstand Pushups
RX:
Man
- 50kg barbell for thrusters and OH squats
Woman
- 35kg barbell for thrusters and OH squats
This criminal WOD should be done in 5-6 sessions.
Want it a bit more spicy? Complete the challenge in a 20-lb (man) or 14lb (woman) weight vest or body armor.
Description
We asked a lot of athletes which exercises they hated to encounter the most in the WOD. According to their answers, we have prepared for you the most terrifying workout of all.
Check the how-to videos before starting the workout:
Sit ups
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Burpee
Overhead squat
Thruster
Handstand pushup
For a repetition to be valid, it must meet the following minimum requirements.
Sit ups
- Feet soles must be together during the hole move. Touch the ground with both hands to start the move at overvead position.
Burpee
- Touch the floor with your chest, thighs and hands at the same time and then jump from the floor and clap your hands above your head before touching the floor again with your feet.
Overhead squat
- With hands placed in snatch grip, hold the bar overhead, elbows locked and the bar behind the head, directly over the base of the spine. Squeeze the shoulder blades back, push the bar up without letting the shoulders rotate excessively forward, then lower the butt to break parallel.
Thruster
- The hips should be below the knees when performing the squat.
- The bar should be overhead with hips, knees and arms fully extended, and the bar in line with the heels.
Handstand pushup
- Start with your arms and head touching the floor and heels on the wall, and finish the exercise in the same position to count 1 repetition.
