Workout 16.4 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses
Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups
Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand-release push-ups
Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target