Friday, 04 January 2013


“Fantastic Four”

4-person team WOD


A: Row Calories*

B: Max rep Slammers (12/8)

C: Max rep Box Jumps (24/20″)

D: Max rep Burpees


For Score



Post individual score and total team score to comments



Directions: This is a 4-person, 3 round WOD. Round 1 (35 male/30 female) cal, rd 2 (30/25), rd 3 (25/20). Person A rows for 35 calories. In that time, B-slammers, C-box jumps, and D-burpees attempt to get as many reps as possible at their respective station. Once calories are rowed, team stops, rotates stations while resting 30 seconds. Now D rows, A-slmmers, B-box jumps, C-burpees. Once all have rowed, team rest for 2 minutes, and then repeats for 30 calories.


Time caps: There is a time cap per person as they row per round. If a rower gets done before the cap, the whole team stops and gets extra rest. If rower does not complete calories, he/she must subtract remaining calories from personal round score.

RD 1 – 1:45

RD 2 – 1:30

RD 3 – 1:00

RD 4 – 0:45


Scoring: Keep a continuous count throughout each round. At end of WOD, total individual score. Now take all four members score, add together for the team score. Calories rowed do not count in score. DON’T FORGET TO SUBTRACT CALORIES NOT ROWED!


  1. Christian Steichen says

    Individual: 282 Rx
    Team (Robert, Danny, Me): 835 Rx

  2. 257 RX
    Unsure about the Team score.

  3. Coach Jimmy says

    315 Rx individual
    1179 team (Jaime, Becky, Joey, me)

    Made all the rows. Time should have been shorter. There is always next time. 🙂
    Next time, 1:25, 1:10, 0:55, 0:40

  4. 252 RX

    Team with Jana and Patrice. Not sure of team score

  5. 282 Rx

  6. beckyedwards says

    282 or 284 I think individual.

    Had to subtract points on every row. 1st rd was best row. Made it to 29 cal. The others I had to subtract 4 or 5.

  7. 236rx
    didn’t get any of the rows…

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