BUTTERFLY EFFECT ONLINE - WEEK 4

EVENT 4

FOR TIME (WITH A 22 MINUTE TIME CAP)

ADVANCED

• 50 Wall balls @ 6kg to 9ft

• 40 Toes to Bar

• 30 Squat Cleans @ 45kg

• 20 strict handstand push ups

• 10 bar muscle ups

• 20 strict handstand push ups

• 30 squat cleans @ 45kg

• 40 toes to bar

• 50 wall balls @ 6kg to 9ft

  Split Reps as Required
  One athlete working at a time

INTERMEDIATE / MASTERS

• 50 Wall balls @ 6kg to 9ft

• 40 Toes to Bar

• 30 Squat Cleans @ 35kg

• 20 handstand push ups

• 10 chest to bar pull ups

• 20 handstand push ups

• 30 squat cleans @ 35kg

• 40 toes to bar

• 50 wall balls @ 6kg to 9ft

  Split Reps as Required
  One athlete working at a time
  

   

  Masters may make the following substitutions if required:

  Toes to bar – 3 x knee raises
  Handstand push ups – 3 x 10kg dual Dumbbell push press
  Chest to bar –  3 x jumping pull ups
  3 substituted reps = 1 rep

BEGINNERS

• 50 Wall balls @ 4kg to 9ft

• 120 Knee Raises

• 30 Squat Cleans @ 25kg

• 60 dual dumbbell shoulder to overhead @ 10kg

• 30 jumping pullups

• 60 dual dumbbell shoulder to overhead @ 10kg

• 30 squat cleans @ 25kg

• 120 Knee Raises

• 50 wall balls @ 4kg to 9ft

  Split Reps as Required
  One athlete working at a time