Competition Corner

4 - Creeping Death

For Time:
100 wall ball shots 9/7kg
75 toes to bar
75 assault bike calories (females 50 cals)
75 double dumbbell shoulder to overhead 2x 22.5/15kg
100ft walking single arm overhead lunge 1 x30/22.5kg
The athlete begins on the start mat. At the sound of the timer clock, the athlete may begin the workout by progressing down their lane to the position of the medicine ball.
The athlete completes one hundred wall ball shots. Upon completing the wall ball shots, the athlete positions themselves under the pull up bar, adjacent to the wall ball target, for the toes to bar.
The athlete completes seventy-five toes to bar repetitions. Upon completing the toes to bar, the athlete progresses to mount the assault bike.
The athlete completes seventy five (fifty for females) calories on the assault bike. Upon completing the calories, the athlete advances to the dumbbells positioned on their assigned lane.
Two dumbbells are positioned at the half way line of the lane; marked with a red dashed line. The athlete completes seventy five dumbbell shoulder to overhead repetitions with a dumbbell in each hand. The athlete advances one lane increment after every fifteen repetitions. When these are complete, the two dumbbells are positioned out of play across the end of the lane where they will find a single heavier dumbbell.
The heavier dumbbell is driven overhead and lunged the full length of the lane in 2m (6ft) intervals before turning around and lunging the dumbbell to the centre of the lane to complete the one hundred foot distance.
Upon crossing the centre line, the dumbbell is placed down and the athlete advances to the finish mat where time is called and the score recorded.